Bosu Exercises: Bosu Squat Crunch

The squat is one of the most versatile and common exercises that many people will do. It’s a great way of building up core strength and also of improving your general knee strength and health. The squat can be modified in a number of different ways to help you work other parts of your body.

The Bosu squat crunch is one of those modifications. A Bosu is akin to an exercise ball that is affixed to a flat mount that you can set out. It helps to improve balance and strengthens core muscles when it is incorporated into other types of exercises. The crunch component of this exercise will also help to ensure that your core muscles get as much training as possible.

Bosu Squat Crunch Basics

The basic positioning of this exercise requires that you be standing in front of the Bosu. You’ll want to place the Bosu in an open, flat area. Stand only a few inches in front of the Bosu and face away from it. Your legs should be spread slightly wider than your shoulders and your feet should be parallel to one another. This is the opening and resting position for this exercise.

To execute the exercise, begin by doing a squat. You’ll want to squat back so that your buttocks are resting on the Bosu itself. Keep your upper body elevated and your chest high and forward as you exercise; many people find it helpful to hold their arms out loosely in front of them or to raise their arms up as they lower their body down.

From the squat position, you’ll have landed on the Bosu. Next, lean your shoulders back over the Bosu as far as they can comfortably go, then sit up on top of the Bosu to return to that position. Use the momentum to help push yourself up into the standing position once again. This constitutes a single repetition of the exercise.

Safety and Injury Prevention

There are a few health risks associated with this particular exercise. The biggest safety issue is not being aware of where you are relative to the Bosu. It’s easy to fall over if you don’t sit down on the Bosu properly; make sure that you work slowly at first so that you can get a sense for how the exercise will feel. It’s also a good idea to only attempt this exercise after you’ve mastered the free standing air squat without a Bosu. Be sure to continue to breathe regularly as you work out.

Modifications

You can further modify this exercise to include other beneficial elements as well, if you’d like. Incorporate a jump up into the return to the standing position to give your legs a boost of agility practice and to work other muscles as well. You can also do other exercises while sitting on the Bosu as opposed to the crunch, if you’d prefer.

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