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Bosu Strength

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Pump up the volume of your leg training with these variations of the standard standing squat that incorporate the BOSU. For those of you who haven’t yet discovered BOSU, it is a dome-like piece of equipment with one unstable side—sort of like half of a Swiss or stability ball. Performing squats on the BOSU enables you to work balance and coordination to a greater degree, and to recruit more core muscles. You’ll burn more calories too!

Perform these exercises first without any weights; as you get stronger and develop more balance capability you can hold light dumbbells in each hand.

BOSU SQUAT
1. Stand on top of the BOSU, your head in line with your spine, and your abs pulled in. Your feet should be right in the center of the BOSU. To fully engage and activate your hamstrings, gluteals, and quads make sure to keep your knees slightly bent at all times when standing on the BOSU.

2. Slowly lower to a squatting position, pressing back over your heels as you bend your knees.

3. Go as low as you can without feeling pain in your knees. You will feel your legs and feet shaking as you try to stabilize on the BOSU. This is to be expected.

4. Exhale and stand up again (without fully straightening your legs).

5. Perform one to three sets of eight to ten reps.

6. For an even greater challenge, perform these squats while simultaneously pressing a medicine ball out in front of you as you squat down.

BOSU DYNAMIC LUNGE
This version will send your heart rate soaring as you lunge across the BOSU.

1. Stand tall and face front, with the BOSU just to your right.

2. Place your right foot on top (in the center) of the BOSU, your left foot remains on the floor to the side of the BOSU.

3. Exhale and push off of the BOSU, lunging to the right so that your left foot lands on top of the BOSU and your right foot on the floor.

4. As you perform the lunge be sure to keep your knees in alignment with your hips at all times. (This means that hips and knees face same direction always).

5. Continue to lunge in each direction several times.

Details

Creator: thetrainerx
Category: Strength Training
Posted: 2/22/2008

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Comments: 3
Views: 361
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Popularity Score: 43.1

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	“ I love the bosu.. I teach a bosu cardio class, try flipping the bosu over/ stand on flat part-balance and do arm exercise ie. bi curl or anything 1 rep and do 1 squat. or use only one arm at a time it focuses on core strength more by only holding one weight at a time. I could go on and on about bosu training ”
	- crista on 3/5/2008

	“ This does sound like a good workout, but how do you keep from falling off of the bosu ball? I could see myself falling and looking pretty stupid. ”
	- Mitch on 2/22/2008

	“ this stuff is hard!! but the results are AMAZING ”
	- MleighS84 on 2/22/2008

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