Squat On Bosu Ball
Standing on the flat platform side is the unstable version, which caps how heavy you can go and makes this a balance drill rather than a leg builder.
How to do Squat On Bosu Ball
- Place the bosu ball on the ground with the flat side up.
- Stand with your feet shoulder-width apart and position yourself on top of the bosu ball.
- Lower your body down by bending your knees and hips, as if sitting back into a chair.
- Keep your chest up and your weight on your heels.
- Lower yourself until your thighs are parallel to the ground.
- Pause for a moment, then push through your heels to return to the starting position.
Squat On Bosu Ball Sets and Reps by Goal
Strength
The wrong tool for maximal loading. Keep it to 3 sets of 8-10 bodyweight reps and build squat strength with a barbell on solid ground.
Hypertrophy
3 sets of 12-15 slow bodyweight reps with a 3-second lower and 60 seconds rest. Heavy dumbbells here trade stability for injury risk.
Endurance
3 sets of 45-60 seconds of continuous reps with 45 seconds rest, counting wobble control as part of the work.
Common Squat On Bosu Ball Mistakes
Loading up with heavy dumbbells or a barbell on an unstable platform, where a stumble has nowhere safe to go.
Keep the load light or bodyweight only. If the goal is heavy squatting, do it flat-footed on the floor.
Climbing on and starting the first rep before the platform has settled level.
Step on one foot at a time, space the feet evenly, and take two full breaths on a still platform before squatting.
Looking down at the dome, which pulls the chest forward and shifts weight onto the toes.
Fix your eyes on a point straight ahead at eye level and keep pressure spread across the whole foot.
Easier and Harder Than Squat On Bosu Ball
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Squat On Bosu Ball — Frequently Asked Questions
How do you do the Squat On Bosu Ball?
Place the bosu ball on the ground with the flat side up. Stand with your feet shoulder-width apart and position yourself on top of the bosu ball. Lower your body down by bending your knees and hips, as if sitting back into a chair. Use a Bosu ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Squat On Bosu Ball work?
The Squat On Bosu Ball primarily targets the quads. It is classified as a legs exercise and is performed with a Bosu ball.
How many sets and reps of the Squat On Bosu Ball should I do?
For muscle growth: 3 sets of 12-15 slow bodyweight reps with a 3-second lower and 60 seconds rest. Heavy dumbbells here trade stability for injury risk. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Squat On Bosu Ball good for beginners?
Yes. The Squat On Bosu Ball is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Squat On Bosu Ball?
Try the Suspended Split Squat, Barbell Clean And Press or the Smith Chair Squat. Each trains the quads with a similar movement pattern, so you can swap based on the equipment you have available.
