TETSUBosu Ball Squat
The Bosu Ball Squat is a bosu ball exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Bosu Ball Squat
- 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.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Bosu Ball Squat work?
The Bosu Ball Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Bosu Ball Squat?
You need a bosu ball to perform the Bosu Ball Squat.
How many sets and reps of the Bosu Ball Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Bosu Ball Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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