Exercise of the month – Bosu Ball Squat

Posted: 16/10/2012

Exercise of the month – Bosu Ball Squat


Bosu squats are an excellent exercise that strengthens the quads, hamstrings, glutes and by using the bosu ball this helps to stabilise the core as well.

This exercise is also great if you are interested in weight loss. Increasing the muscle mass in the large muscles described above helps to increase your metabolism, which therefore causes an increase in your calorie burn.

NB. This exercise should only be performed by people who are comfortable working out on an unstable surface. If you have difficulty maintaining your balance you may want to reconsider choosing this exercise for your workout.

How to perform the Bosu Ball Squat

  • Lay the bosu ball flat side facing the ceiling and start by placing one foot on the bosu ball quickly followed by the other (please ask the staff for help getting on if you have never used the bosu ball before).
    TIP – keep your feet wide and focus on something that is not moving to help with balance.
  • Once you are steady, simply perform a squat, keeping your core engaged and maintaining a nice steady pace.

Progression / Regression the intensity of Bosu Squats

  • Pro – hold dumbbells to add to the intensity. Close your eyes to make you work your core harder
  • Re – turn the bosu ball up the over way so the flat surface is flat on the floor and you are using the rounded surface



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