Squat (BOSU Ball)

A squat performed standing on an unstable BOSU ball dome, increasing demands on stabilizer muscles, quadriceps, and glutes.

Instructions

1. Place a BOSU ball on a stable, flat surface with the dome side facing up.
2. Stand on the BOSU ball with your feet shoulder-width apart, centered on the dome.
3. Position your arms in front of you or at your sides for balance and counter-balance.
4. Keep your chest up and gaze forward throughout the movement.
5. Begin the descent by flexing your knees and hips, sitting back while maintaining balance.
6. Descend to a comfortable depth, typically parallel or slightly below.
7. Keep your torso relatively upright and your knees tracking over your toes.
8. Reverse the motion by driving through your legs, extending your knees and hips to stand.

Tips

• The unstable surface requires constant stabilizer muscle activation
• Start with partial depth squats to master the balance before going deeper
• Keep your weight distributed evenly across your foot
• Engage your core throughout to maintain balance and stability
• Start with bodyweight to master the movement before adding external resistance
• This variation significantly increases ankle and lower leg stabilizer demands