Bosu Exercises: Bosu Mountain Climbers

The Bosu mountain climber can be a great way to add more quick-action exercises to your fitness regimen. Learning more about how to do this kind of work out with a Bosu ball can show you how this new fitness tool reinvents resistance and balance challenges for a modern workout.

The Bosu Ball

The Bosu ball is basically half of a fitness ball: one side is a round inflatable surface, the other is hard flat plastic. This allows for adding some creative balance challenges to traditional activities that only work the muscle groups involved in working against gravity or handling weight.

Doing the Bosu Mountain Climber

  • Start with the Bosu ball in front of you on the floor.
  • Stand in front of the Bosu ball.
  • Squat down with one knee forward and the opposing leg back to where you can touch the Bosu ball surface with both hands. You should be bent down over the ball with your opposing leg extended almost horizontally behind you.
  • Keeping your hands on Bosu ball, get a little bit lower, then push up with your knee, and quickly swap legs, throwing your support leg behind you and pulling the opposing one up for support, essentially switching to a “mirror image” of your previous position.
  • Repeat as necessary.

Muscles Worked with the Bosu Mountain Climber

The Bosu mountain climber is a good workout for your legs and upper body. During this exercise, a lot of your various muscles cooperate to keep you moving and balanced. One of the biggest fitness benefits of the Bosu mountain climber is that it provides more of an explosive muscle challenge, where quick movement challenges your body in ways that slower exercises might not.

Variations on the Bosu Mountain Climber

There are several variations on this simple exercise. One of the main ones is to simply flip over the Bosu ball so that you are holding it by the flat top. This will create more of a balance challenge, as you need to maintain balance and correct positioning on an unstable surface.

Avoiding Injury with the Bosu Mountain Climber

To avoid injury with this exercise, always make sure to have a firm hold on the Bosu ball. You want to avoid putting too much pressure on your wrists, and also make sure that your back is not handling too much pressure when you bend down. Overall, using controlled movements rather than loose ones may help to avoid some kinds of injuries.

If you are looking for ways to spice up your existing fitness schedule, think about how exercises like the Bosu mountain climber offer a combination of aerobic exercise, resistance training and even balance challenges that will help promote a stronger core and overall body response. Ask your trainer about including this dynamic activity in your regular fitness program.


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