BOSU Ball Squats

Bosu Ball Squat - Position 1

Bosu Ball Squat – Position 1

Want to tone your legs? Want to challenge yourself with something new… Try BOSU Ball Squats.

This exercise is excellent to activate all of the muscles in your upper legs and your core. It requires a lot of control and balance and is a bit harder than it looks. To perform a BOSU Ball Squat:

    1. Grab a BOSU ball and put the ball on the ground, leaving the flat surface up.
    2. Slowly place one foot at a time on the BOSU ball and stand up straight (You are now in Position 1).
    3. Slowly lower to a squat position by lowering your butt down and activating your quads (You are now in Position 2)
    4. Using your quads, hamstrings, and glutes, raise back up to a standing position (You should now be back in Position 1).
    5. Repeat for the recommended amount of reps (usually 12-20).
Bosu Ball Squat - Position 2

Bosu Ball Squat – Position 2


    1. Remember, when doing squats, the general rule is “Ass to Grass!” Lower your butt down as far as you can. This full range of motion will help build and tone your legs muscles.
    2. In order to balance, really activate your core. This exercise is more than just a leg workout!
    3. Once you become comfortable, you can add a barbell to make the exercise harder. Rest the barbell behind your head on your shoulders and perform the exercise with this added weight. WARNING: Do not try to squat the same amount of weight on the BOSU ball that you normally do on the flat ground. Start off small and add weight slowly. You will be surprised how much harder the squat becomes on the BOSU ball.
    4. BE CAREFUL!!! It is easy to fall off the ball. If you need to, perform this exercise next to a wall or something else that you can hold to maintain your balance. Try and do the exercise without brasing yourself, but hold something when necessary… Safety is always the most important thing when exercising!

Do you like this exercise? Do you have any other exercises you would like to share? Any questions or comments? Contact me at

6 thoughts on “BOSU Ball Squats

  1. I’m still learning how to do a proper regular squat. Can’t wait to try it on a bosu ball once I’m comfortable – really looks like a killer core exercise. One question I have is whether I should lower my ass to the extend that my thighs are below the perpendicular to my knees, or should I keep them perpendicular or above perpendicular?

    • Yes. If you can lower you “ass to the grass” aka meaning lowering your ass below perpendicular to your knees, DO IT! Knee injuries are one of the most common musculoskeletal injuries; however. so if you have a history of knee conditions, of if doing this motion is painful or severely uncomfortable, try to at least hit perpendicular with your knees. Right now I am training a girl who is trying to get her squats lower. Because she wasnt going very low, we dropped her wight lower to what she was used to, and now she is getting her ass much lower and says that she really feels the burn in her butt and quads, even though she is using a lower weights. Never compromise form and always be safe and smart when trying new exercises! The rule of thumb with squats is basically, ‘ the lower you go, the happier you will be with the results.’

      • Thanks so much for the advice! I dropped the weights significantly (sometimes even going without weights, and now I’m getting the hang of going really low on squats without feeling any discomfort. Think I was using way too much weight than I could handle before

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