BOSU Ball Leg Workout

by: Yuri Elkaim, BPHE, CK, RHN

Hi, this is Yuri Elkaim, your personal fitness coach. Today we are going to focus on 3 leg exercises that you can do on the BOSU ball. The BOSU ball challenges your balance and stability while at the same time builds strength in the lower body. Please make sure that you warm up thoroughly before continuing with these exercises.

We’re going to start off with a simple back squat on the BOSU. Place the BOSU ball down on the ground with the hard plastic base face up. To get on, place one foot on one side and slowly place your other foot on the opposite side, both feet pointing straight ahead. Place your hands by your head (like you would during a sit-up), out in front of you, or anywhere else, really, to maintain your balance.

Make sure your core is strong, and the BOSU ball’s platform is level with the floor as much as possible as you lower into a squat. If you want to make the movement more challenging, you can load a barbell onto your shoulders or add some dumbbells to your hands to add more resistance. Do 8-10 reps if you are looking to increase strength, and do more, maybe 12-15 reps if you want to work on your endurance.

The next exercise we’re going to work on is the one-legged squat. This is a great exercise to build one-legged strength and stability. This time you want to place one foot directly in the middle of the BOSU ball’s flat side, again, facing straight ahead. Lift your other foot off the floor.

The key here is to keep your core engaged and your hips level, facing straight ahead. You are going to bend your supporting leg so that you are in a one-legged squat. Reach your back foot down and back to counter-balance your torso which is coming slightly forward. You should be feeling this in the back of the hamstrings and the glutes as you are descending. Do 10-12 on each side.

Now we are going to move on to a more advanced movement known as a lateral one-legged squat. It challenges the gluteus medius muscles, very important, and very challenging muscles stability-wise. Start with the same set-up as the last exercise, foot in the middle of the BOSU ball.

Instead of moving the hanging foot back, we’re going to take it out to the side. As you squat, you will almost look like you are sliding into home plate in a baseball game. Make sure that your body faces straight ahead and that your supporting knee points straight ahead, right over the toe. Make sure the movement is nice and controlled and you will feel your glute muscles working very hard.

This is an amazing lower body exercise, not only for developing and shaping your legs and making them strong, but for getting the hip muscles and the glutes nice and strong and healthy to prevent knee pain and other lower body issues.

So try this quick 3-exercise bosu ball leg workout, anywhere from about 10-12 reps on each leg. Again, if you want more resistance, add more weight. You are going to see a huge difference not only in how you look but in how you perform in your ability to react on unstable surfaces!

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