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