How to Do Bosu Ball Squats

The bosu ball has as many creative exercise uses as you can imagine. One of the great things about the exercise tool, however, is that its most powerful exercises are the simplest ones. You can make leaps and bounds in your training with the simple but challenging bosu ball squat.

Instructions

Difficulty: Moderately Challenging

1. Place the bosu ball flat side down and set up in a clear space in front of the half-ball. Stand with both feet on the bubble of the ball and gain your balance. Then raise your hands out in front of you so they stay at about shoulder height.
2. Drop your hips back as if you're sitting down in a chair, keeping your back as vertical as possible. As you descend through the down phase of the squat try to make your knees track over your toes so they don't fall inward (towards each other) or kink outward.
3. Descend through the down phase of the bosu ball squat to the lowest position that your flexibility and balance allow. If you can get into a full squat with your butt an inch or so off the ground you should do so. Once you've descended to your lowest position, drive through your heels to stand back up, keeping your back tight and as straight as possible as you do so.
4. Add weight to the exercise by holding a dumbbell in each hand and then extending your arms out in front of you to shoulder length. The added weight will increase the challenge level and the payoff of the exercise greatly.

Tips & Warnings

• Raise your hands towards the ceiling as you descend into the squat if you're having trouble keeping your back and torso upright.