BOSU Ball Squat

Quads, Glutes, Calves, CoreBOSU Ball

A squat performed on a BOSU dome that strengthens the legs while challenging core stability and balance.

How to do it

1Step onto the BOSU dome with feet parallel and hip-width apart.

2Look straight ahead, stand tall, and brace your abdominal muscles.

3Sit your hips back and bend your knees to lower into a squat.

4Lower to a comfortable depth, making sure your knees track inline with your toes.

5Drive through your feet and press back up to standing.

Common mistakes

Letting your knees cave inward during the squat.

Rounding your spine or leaning your chest too far forward.

Moving too quickly and losing balance on the dome.

Breathing

Inhale as you lower into the squat; exhale as you press back up.

Make it harder or easier

To make it easier, squat on the flat side of the BOSU or stand near a wall for support.

To make it harder, pause for two seconds at the bottom of the movement.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.