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Bosu Squats

Jul 30, 2020 | Exercises

When I was 20 years old I messed up my knee pretty badly while skiing. 4 surgeries later my every day life is fine, but I have no cartilage and my knee cap pops off track occasionally. All of this to say that training legs can be painful for me and my knee will swell and become uncomfortable for days if I’m not careful. I’m determined to build my legs and get the definition and tear drop I’m after, I just have to go about it a different way. Which leads me to Bosu Squats.

Leg Workout - Bosu Squats

I’m sure you’ve seen a wobble board in the gym. It’s half a Bosu ball which a black base attached. But have you ever attempted to use it? If the answer is no, we’re going to change that today! Grab the wobble board, and lay it flat on the ground. Carefully step onto it with your feet a bit wider than hip-width apart. Find your balance and then – SQUAT! Sit back, bending your knees and pushing your hips back as your lower into a squat. Concentrate on keeping your core engaged, your chest up and your back flat.

Once you master this movement, you can begin to add some weight. Grab dumbbells or a kettlebell and give it another go.

Are you ready to move onto the advanced Bosu Squat? Alright, then flip the wobble board over so that the ball is on the ground. Carefully step up, feet shoulder-width apart. Make sure to really engage your core to help keep your balance and perform a squat. How’d you do? If the answer is not so great, then go back to the first variation and work your way back up.

Here’s a video of the two variations:


What are the benefits of Bosu Squats?

Bosu Squats strengthen your quadriceps, hamstrings and glutes. They also help stabilize your core. I like the challenge of staying balanced and really squeezing and focusing on my legs.

I’ve come a long way with my leg definition the last few months. My quads are pretty hard when flexed and although they aren’t super defined yet, they are getting there. I can especially see what I’m after when I’m sitting and I lift my leg parallel to the floor and flex. I’m going to keep working until I achieve my goal!

Right now I do legs twice a week – glutes and hamstrings one day and quads and calves another. I’m really able to focus on each muscle group and push them to their limits. I’m working with less weight (though I did squat 225 pounds last week and it felt AMAZING!), and more reps, while going slow and in control.

Leg Workout

Here’s the routine I did today:
1 legged leg extensions, 4 sets of 10
Bulgarian Split Squat, 4 sets of 10
Goblet Squats, 4 sets of 10
Leg Press (Place feet low on the platform to work the quads), 4 sets of 10
Bosu Squats
Calf Raises

I followed this up with 30 minutes on the bike.

So next time you’re at the gym and doing legs, give Bosu Squats a try!

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