BOSU Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Squats on the BOSU
Summary

A challenging exercise for the lower body.

  • Muscle Group: Buttocks, Quads, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Balance, Dynamic Warm-Up
Upper Body Raise on the BOSU
Summary

This is a great exercise for the lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core
Superman on the BOSU
Summary

This is a challenging exercise for your whole posterior chain - neck, back, glutes, and hamstrings.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Upper, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: BOSU
  • Categories:
Sidelying Leg Lift on the BOSU
Summary

This exercise is great for strengthening the glutes (hip stabilizers).

  • Muscle Group: Buttocks, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: BOSU
  • Categories:
Leg-Lift Standing on the BOSU
Summary

This exercise looks easier than it is. It requires a lot of focus and balance.

  • Muscle Group: Calves, Buttocks, Hamstrings, Quads, Outer Thigh - Hip, Hip Stabilizers
  • Equipment: BOSU
  • Categories:
Push Ups on the BOSU
Summary

This is a challenging version of regular push ups.

  • Muscle Group: Back, Chest, Back: Lower, Shoulder: Front, Triceps, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories:
Torso Rotation on the BOSU
Summary

This is another great exercise for challenging your balance. It can also be a very effective torso stretch.

  • Muscle Group: Back, Back: Lower, Abs: Side, Abs, Core, Back: Middle
  • Equipment: BOSU
  • Categories:
Posterior Leg Raises on Hands and Knees on BOSU
Summary

Using the BOSU, this exercise targets the glutes (buttocks) and lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Abs: Side, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Core, Balance
Crossed Arm Crunch on BOSU
Summary

This is an effective exercise that focuses on core stability and abdominal muscles while using the BOSU ball.

  • Muscle Group: Abs
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Side (Oblique) Crunches on BOSU (Advanced)
Summary

This exercise focuses on the obliques and hip abductors.

  • Muscle Group: Back, Buttocks, Back: Lower, Outer Thigh - Hip, Abs: Side, Abs, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Single Leg Glute Bridge on BOSU
Summary

This is a glute and core strengthening exercise.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Balance, Pilates
Sideways Knee Pull-In on BOSU
Summary

This exercise targets the abs and obliques, as well as increasing overall stability.

  • Muscle Group: Back, Hip Flexors, Back: Lower, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Squats on Upside-Down BOSU
Summary

This exercise focuses on the quads and overall stability.

  • Muscle Group: Buttocks, Quads, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Balance
Posterior Leg Raises on BOSU
Summary

Glute and lower back exercise.

  • Muscle Group: Back, Buttocks, Back: Lower, Core, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Strength, Core, Pilates
Hip Flexor and Quad Stretch on BOSU
Summary

Simple hip flexor and quad stretch

  • Muscle Group: Hip Flexors, Buttocks, Quads, Groin: Inner Thigh, Hip Stabilizers
  • Equipment: BOSU
  • Categories: Stretches

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