BOSU™ Ball Single-Leg
Test your balance and core strength with the BOSU™ Ball Single-Leg exercise! Improve stability one wobbly step at a time.
The BOSU™ Ball Single-Leg mainly works the core and hip abductors (outer thighs), with help from the quads. You'll need: balance trainer (bosu ball).
Required Equipment
BOSU™ Ball Single-Leg Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Abductor (gluteus medius)
Secondary
Deep Core (transverse abdominis); Quads (quadriceps femoris)
BOSU™ Ball Single-Leg Variations and Alternatives
How to do the BOSU™ Ball Single-Leg
Place a Bosu Ball flat side down on your workout surface.
Stand close to the ball with your feet shoulder-width apart.
Carefully place one foot in the center of the Bosu Ball, finding your balance.
When you feel stable, lift your other foot off the ground.
Extend your free leg in front of you or keep it bent at the knee, whichever helps maintain your balance.
Keep your core engaged and your hips level to increase stability.
Maintain a straight posture with your shoulders back and your chest up.
Hold this position for a desired amount of time, aiming for at least 10-30 seconds as you get used to the exercise.
For added difficulty, once stable, you can perform movements with your upper body or the leg that is off the ball, like leg swings or arm raises.
Carefully step off the Bosu Ball when you finish your set and repeat on the other leg.
Make sure to progress slowly with this exercise to maintain safety as balance and stability are challenged significantly on an unstable surface like the Bosu Ball.
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BOSU™ Ball Single-Leg FAQs
What muscles does the BOSU™ Ball Single-Leg work?
The BOSU™ Ball Single-Leg mainly works the core and hip abductors (outer thighs), with help from the quads. The main muscles are the rectus abdominis and gluteus medius.
What equipment do you need for the BOSU™ Ball Single-Leg?
Balance trainer (bosu ball).
What are some BOSU™ Ball Single-Leg variations and alternatives?
Similar exercises include the Balance-Board, Balloon Drill, BOSU™ Ball Counter-Balance Skater Squat and BOSU™ Ball Single-Leg Good-Morning.
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