PlanWorkouts

Exercise 1705 · REF T2fA5Ir

Squat On Bosu Ball exercise animation

Squat On Bosu Ball

Category
Upper Legs
Equipment
Bosu Ball
Target
Quads

Squatting on a Bosu ball's unstable surface trades some of the loading capacity of a normal squat for a heavy dose of balance and stabilizer demand through the ankles and core. It's best used as a lighter, control-focused exercise rather than a max-strength squat variation — the instability means you simply can't load it the way you would on solid ground. It's more common in rehab and athletic training than pure strength programs.

How to Do the Squat On Bosu Ball

  1. Place the bosu ball on the ground with the flat side up.
  2. Stand with your feet shoulder-width apart and position yourself on top of the bosu ball.
  3. Lower your body down by bending your knees and hips, as if sitting back into a chair.
  4. Keep your chest up and your weight on your heels.
  5. Lower yourself until your thighs are parallel to the ground.
  6. Pause for a moment, then push through your heels to return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Squat On Bosu Ball primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have bosu ball? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads

FAQ

What muscles does the Squat On Bosu Ball work?
The Squat On Bosu Ball primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Squat On Bosu Ball?
The Squat On Bosu Ball is done with a bosu ball.
What's a good alternative to the Squat On Bosu Ball?
If you don't have access to a bosu ball, the All Fours Squad Stretch targets the same quads using body weight instead.