How to do the Squat On Bosu Ball
Squat On Bosu Ball is a beginner multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using bosu ball, it falls under the balance category. Secondary muscles engaged include Glutes and Hamstrings.
Squat On Bosu Ball demonstration · © GymiaFit
Squat On Bosu Ball at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Bosu Ball
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Squat On Bosu Ball step by step
- 1Place the bosu ball on the ground with the flat side up.
- 2Stand with your feet shoulder-width apart and position yourself on top of the bosu ball.
- 3Lower your body down by bending your knees and hips, as if sitting back into a chair.
- 4Keep your chest up and your weight on your heels.
- 5Lower yourself until your thighs are parallel to the ground.
- 6Pause for a moment, then push through your heels to return to the starting position.
- 7Repeat for the desired number of repetitions.
Squat On Bosu Ball — questions
What muscles does the Squat On Bosu Ball work?
The Squat On Bosu Ball primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Squat On Bosu Ball?
You need bosu ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Squat On Bosu Ball suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Squat On Bosu Ball?
All Fours Squad Stretch, Assisted Prone Lying Quads Stretch, Backward Jump train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Squat On Bosu Ball demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.