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BOSU Balance Trainer Squat
A squat on an unstable BOSU ball that targets quads, glutes, and hamstrings while enhancing core stability and balance for improved proprioception and lower body strength.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place BOSU ball dome side up on the floor. Step onto the center with feet shoulder-width apart, core engaged, chest up, arms extended forward for balance.
- Drive hips back and bend knees to lower body until thighs are parallel to ground.
- Keep knees tracking over toes and maintain balance on the unstable surface.
- Pause briefly at the bottom.
- Push through heels to extend knees and hips, returning to start position.
- Keep slight knee bend at top to maintain tension.
- Repeat while controlling movement.
Coaching Tips
Form Cues
- Core tight
- Knees over toes
- Heels down
- Chest up
- Eyes forward
Breathing
Inhale as you lower, brace core, and exhale as you rise.
Tempo
3-1-1
Range of Motion
Lower until thighs parallel to floor or as balance allows; full hip and knee extension at top.
Safety
Safety Notes
- Master basic squat first
- Use support for beginners
- Avoid if acute knee or ankle injury
- Keep weight even through feet
- Stop if joint pain occurs
Spotting
Use wall or chair for support initially; no spotter needed for bodyweight version, but trainer can assist balance.
Common Mistakes
- Knees caving inward
- Leaning forward excessively
- Losing balance by rushing movement
- Incomplete depth due to instability
When to Avoid
- Acute knee injuries
- Ankle instability
- Balance disorders
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip squat mobility
Build Up First
- Mastery of basic bodyweight squat
- Familiarity with unstable surfaces
Also known as
BOSU Squat, Bosu Ball Squat
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