Bosu Exercises: Bosu Squat

A squat is an excellent exercise to do if you’re looking to develop your core muscles as well as your upper leg muscles like your hamstrings. This basic exercise is convenient because it can be performed with no additional exercise equipment and in a small space. Like many other basic exercises, it also features a number of easy modifications to help you to work other muscle groups and develop other skills.

The bosu squat is one of these modifications on the standard squat. It makes use of the bosu, a device which is placed on the floor and on which you stand as you complete the squat. A bosu resembles the top portion of an exercise ball which has been cut off and placed on top of a flat base (which rests on the floor).

Exercise Basics

The basic maneuver of the bosu squat is the same as a regular squat. Many people find it helpful to practice and master the regular squat before they attempt the bosu squat. For the standing position of the procedure, place your feet on the bosu as far apart as you can comfortably keep them. Your feet should be parallel to one another and your knees should be slightly bent. Push your shoulders slightly forward to help with balance if you need.

To execute the squat itself, lower yourself by your knees until your buttocks is at or, ideally, below the level of your knees. As you prepare to raise yourself back up, exhale and keep your chest upward and out so that you maintain good height. Your gaze should remain forward as you complete the exercise.

Safety and Injury Prevention

While the squat is, in and of itself, not a particularly dangerous exercise, it can nonetheless be a potentially injury-prone type of exercise if you aren’t careful. That’s why it’s best to practice without using a bosu before you begin. The bosu will add to the balance part of the exercise; if you have trouble balancing or if you’re worried about falling off of the bosu, hold your arms out loosely in front of you.

Other people oftentimes find it helpful to raise their arms up above their heads as they lower themselves on top of the bosu. As with all other exercises, be sure that you breathe regularly while you are doing the exercise to ensure that you maintain a healthy flow of air.


There are a few modifications that you can do to make this exercise more challenging. If you hold dumbbells in both of your hands or place a barbell behind your head, you can increase the work that you’ll have to do and help to strengthen your legs and your core muscles. You can also do jumping squats, where you propel yourself off of the bosu as you come back up from the lower position.


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