Cable Machine Exercises: Bosu Squat and Row

A bosu ball is a relatively new piece of exercise equipment that has rapidly found its way into many different workout programs and training plans. The bosu ball is equivalent to a portion of an exercise ball that is attached to a firm foundation. In addition to providing a steady surface to stand on as you exercise, it also incorporates an element of balance into your exercise that can help to build coordination and work different muscle groups.

A bosu ball squat and row exercise is a great way to make use of these bosu balls if you also have a cable machine. There are a couple of different variations on this exercise, but it’s generally good for building both core strength and muscles, as well as upper leg muscles too.

Exercise Basics

Position the cable machine so that the cable that you can hold on to is close enough to the ball that you can comfortably grasp it while standing on the ball. Stand with both feet on the ball and hold your cable in both hands. Bend your knees slightly and extend your arms out in front of you for balance. This is the basic position of the exercise.

In order to complete the exercise, you’ll squat down by pushing your hips back and bending your knees further as well. When this happens, be sure to keep your knees in parallel with one another and directly over your feet. This will help to make it easier to move to the downward position of the squat and back up. As you complete this squat motion, also pull back the cable with both arms to fully extend it from the cable machine. This is the row portion of the procedure. Return to the neutral position slowly and carefully so as to avoid going off balance. This constitutes one single repetition.

Safety and Injury Prevention

Any exercise using a bosu ball involves some risk. It’s best to try this exercise first while standing on a flat surface and then to practice your squat on a bosu ball without using the cable machine. Only when you’re comfortable with both should you incorporate them into the bosu squat and row. Additionally, do not overextend your leg muscles as you sit down to the squat, as this can cause muscle damage and potential injury. Be sure to move slowly and meticulously as you do this exercise so as to be sure that you are able to get the most out of it.


There are a number of modifications that are available to enhance this exercise. By positioning the cable from the cable machine in different areas, you can work different parts of your arms and upper body as you do the squat, thereby making this a very versatile and unique type of exercise.


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