BOSU Ball Exercise 4: Squats


A recent trend in exercise is to take traditional movements, such as the push-up, squat, and lunge, and perform them on an unstable medium, which increases the difficulty and enhances proprioception – also known as kinesthesia. Kinesthesia, notes WebMD, “is your body’s ability to sense movement, action, and location. Without proprioception, you wouldn’t be able to move without thinking about your next step.”

The BOSU (both sides up) ball, which has been used in a rehabilitative setting, offers the exerciser opportunities to develop better balance via instability training.

Exercise 4: Squats; dome & flat surface

Stand on the BOSU ball (flat side down) with the feet facing forward -approximately hip-width apart. Avoid an excessively wide stance. Keep the arms either by the sides or extended in front of the chest. Inhale & flex the hips and squat to a parallel or just above parallel position. Exhale and simultaneously return to a standing position. Contact the core to stabilize during the up and down movement. Turn the ball over and repeat on the flat surface.