Written by Caitlin

5 exercises with a bosu ball

A bosu ball is also known as a balance trainer, and is a useful product that nicely complements your workout routine. Its biggest advantage is that you can use both sides to perform different exercises. Workouts with the rubber dome facing up are often a bit easier than the other way around, for example. But what kind of exercises can you perform with it? In this article, I'll share 5 bosu ball exercises with you, which you can expand on yourself.

Train carefully

These 5 bosu balls are but a minor selection out of all of the possible exercises that can be performed. This time, I've placed the emphasis on the lower body. Make sure that you perform each exercise in a controller manner, because balance is always a factor during workout. Are you curious to learn about more exercises or would you like to know more about balance trainers? You can visit your local gym to ask for advice from a personal trainer who can help create a training regime for you.

1. Push-ups

Muscles bosu ball push-ups

Muscle groups

The push-up is one of the most well-known exercises. A bosu ball lets you make this exercise even harder because of the unstable surface. This exercise lets you train your chest muscles, as well as your back and triceps.

Bosu ball push-ups explanation

Step by step

  1. Flip the bosu ball, so the rubber dome is facing down.
  2. Place your hands on both ends and stretch your legs.
  3. Bend your arms and lower your chest towards the balance trainer.
  4. Push yourself up again, until your arms are almost fully extended.


Make sure to straighten your back. It's also important that you're elbows are bending outward. This way, you'll really train your chest muscles. Is the exercise too difficult? Try performing it with your knees on the ground, instead of your toes. Want to make it more difficult? Keep 1 leg suspended in the air.

2. Balance

Muscles bosu ball balance

Muscle groups

A balance trainer doesn't include the word balance just for show. That's why the second exercise is a balance exercise. this exercises covers a large number of muscle legs. The emphasis is on the upper legs,but the hamstrings and gluteal muscles are also tightened in order to maintain your balance.

Bosu ball balance explanation

Step by step

  1. turn the bosu ball around, so the rubber dome is facing down.
  2. Step on the flat surface, with both your feet hip-width apart.
  3. Bend your legs as if you're doing squats, without going all the way down.
  4. Bring your arms up to maintain balance.
  5. Briefly maintain this pose before moving back into your starting position.


Make sure to keep your back straight. In order to maintain balance, you might start to arch your back, which might lead you to take an incorrect posture. Want to make the exercise more difficult? Try bending through your knees a little bit more to give yourself a challenge.

3. Alternating Squats

Muscles bosu ball alternating squats

Muscle groups

Exclusively performing static exercises don't add much fun to a workout. By performing alternating squats, your workout becomes much more dynamic. On top of that, it's a good exercise for your upper legs, hamstrings, and gluteal muscles. When you increase the tempo of your movements, it also becomes a challenge for your endurance.

Bosu ball alternating squats explanation

Step by step

  1. Place the bosu ball flat on the ground and step on top of it with both feet.
  2. Now take a big sideward step with 1 foot en bend through both knees.
  3. Raise both your hands, similar to the balance exercise, in order to maintain your balance.
  4. Move back up and place your foot back onto the balance trainer.
  5. Switch legs and repeat the exercise.


Make sure that your knees don't bend past your toes, and keep your back straight. Perform the exercise at a slow tempo if you feel the unbalanced position of your feet is a bit tricky. Feel like you could use a challenge? Try switching sides faster. Do you really want to knock yourself out? Try jumping from one side to the other.

4. Mountain Climb

Muscles bosu ball mountain climb

Muscle groups

The mountain climb is another example of an exercise that's also suitable for improving your endurance. This exercise lets you use your entire body, but the emphasis is placed on the vertical abdominal muscles, back muscles, and gluteal muscles.

Bosu ball mountain clim explanation

Step by step

  1. Place the bosu ball flat on the ground.
  2. Move into a plank position, with your feet on the rubber dome.
  3. Make sure your hands are placed beyond your shoulders.
  4. Pull 1 knee inward to your chest and place it back on the ball.
  5. Switch legs.


Make sure you don't arch your back. The point of the exercise is that your body forms a straight plank. It helps to tighten your abdominal muscles. Feel the exercise is a bit hard? Try performing in a slow, composed tempo first. Up for a challenge? Increase the tempo and see how fast you can go without losing the correct form.

5. Lunge

Muscles bosu ball lance

Muscle groups

A bosu ball is an excellent workout product to train your legs and butt. That's why we're giving you a final exercise for these muscles. The lunge is an exercise that really challenges your hamstrings. Your upper legs and gluteal muscles will also receive a proper workout.

Bosu ball lunge explanation

Step by step

  1. Place the bosu ball flat on the ground.
  2. Place one foot on top of the rubber dome, place the other backward.
  3. Suspend the heel of your back foot in the air.
  4. Bend your front leg until both knees are at a 90 degree angle.


Make sure your front knee doesn't collapse inward and doesn't extrude past your toes. Want to make the exercise more difficult? Maintain your pose at the lowest point and slowly start pulsing.

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