BOSU Squat
- Primary muscleQuads
- EquipmentBOSU Ball
- DifficultyIntermediate
- TypeBalance · Knee-dominant
- Secondary muscles
- Glutes, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Balance
Track this exercise in SetGrip — no account needed
Flipping a BOSU flat side up turns an easy air squat into a balance drill: the dome shifts under the platform, so your ankles, feet, and core fire constantly to keep it level. Keep the load at bodyweight and treat it as a warm-up or accessory, since the unstable surface caps how hard the quads can actually work.
How to do the BOSU Squat
- Place the bosu ball on the ground with the flat side up.
- Stand with your feet shoulder-width apart and position yourself on top of the bosu ball.
- Lower your body down by bending your knees and hips, as if sitting back into a chair.
- Keep your chest up and your weight on your heels.
- Lower yourself until your thighs are parallel to the ground.
- Pause for a moment, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Quads · Legs
The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
Secondary
- Glutes — The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
- Hamstrings
- Calves
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Control | 2–3 × 10–15 | 45–60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Frequently asked questions
What muscles does the BOSU Squat work?
The BOSU Squat primarily works the quads. It also involves the glutes, hamstrings and calves, which assist the movement and stabilise the joints.
Is the BOSU Squat good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the BOSU Squat with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
How many sets and reps should I do?
It depends on your goal. For the BOSU Squat, a sensible starting point is control: 2–3 × 10–15 with 45–60 s rest. Use it as a warm-up or accessory drill with light load and slow, controlled reps.
Track the BOSU Squat in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.