BOSU™ Ball Squat
Challenge your balance & squats! Strengthen your core with the BOSU™ Ball Squat. A fun way to add instability for a better workout.
The BOSU™ Ball Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core, hamstrings, back and lower back. You'll need: balance trainer (bosu ball).
Required Equipment
BOSU™ Ball Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings; Lats (latissimus dorsi); Spinal Erectors (erector spinae)
BOSU™ Ball Squat Variations and Alternatives
How to do the BOSU™ Ball Squat
Stand centered on top of a BOSU ball with one foot, holding your arms in front of your chest for balance.
Lift your opposite foot slightly off the surface and brace your core tightly.
Inhale as you slowly bend your standing knee and push your hips back to lower your body into a squat.
Keep your chest up and your knee tracking directly over your toes as you descend.
Exhale and press firmly through your standing heel to return to the starting position.
BOSU™ Ball Squat FAQs
What muscles does the BOSU™ Ball Squat work?
The BOSU™ Ball Squat mainly works the quads and glutes & hips, with help from the core, hamstrings, back and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the BOSU™ Ball Squat?
Balance trainer (bosu ball).
Is the BOSU™ Ball Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the BOSU™ Ball Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some BOSU™ Ball Squat variations and alternatives?
Similar exercises include the Balance-Board, BOSU™ Ball Counter-Balance Skater Squat, BOSU™ Ball Single-Leg Good-Morning and Alternating BOSU™ Ball Side-Kick Heel-Tap Squat.
Training calculators
Work out the numbers behind your training before your next session.