Legs / Beginner / Compound (multi-joint)

BOSU Squat

A slow squat standing on the dome of a BOSU: the feet and ankles steady the wobble while the legs do the work.

At a glance

Primary

Quads, Glutes

Secondary

Feet (arch & toes), Outer shins (peroneals), Abs

Equipment

BOSU ball

Movement pattern

Squat, Single-leg balance

Level

Beginner

Type

Legs, Compound (multi-joint), Balance / unstable

How to do it

1. Step onto the dome of a BOSU (round side up), feet hip-width apart on either side of the centre. Hold a wall or rail at first.
2. Find your balance with the knees soft and the arms forward.
3. Sit back into a squat until the thighs are about parallel to the floor, knees over the toes.
4. Stand up slowly and steady yourself at the top before the next rep.

Tips

• Keep the feet away from the edge: the outer rim tips most.
• Go slowly. Steadiness, not load, is the point.

Common mistakes

• ✗ Standing near the rim of the dome.

  Why it hurts: The rim tips most easily, so the BOSU rolls and the ankle can roll with it: the very sprain the exercise is meant to prevent.

  ✓ Instead: Keep the feet over the middle of the dome, and hold a wall or rail until you can stand still.

• ✗ Letting the knee fall inward as you squat or lunge.

  Why it hurts: On a wobbly surface the knee collapses inward more easily, which strains the inner knee and loads the ACL.

  ✓ Instead: Point the knee over the second toe and go less deep until you can keep it there.

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