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: Hamstrings, Quads
  • Equipment: Bench
  • Categories: Balance, Dynamic Warm-Up, Strength
Upper Body Raise on the BOSU
Summary

This is a great exercise for the lower back.

  • Muscle Group: Buttocks
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  • Categories: Core, Strength
Superman on the BOSU
Summary

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

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Sidelying Leg Lift on the BOSU
Summary

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

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Leg-Lift Standing on the BOSU
Summary

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

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Push Ups on the BOSU
Summary

This is a challenging version of regular push ups.

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Torso Rotation on the BOSU
Summary

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

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Posterior Leg Raises on Hands and Knees on BOSU
Summary

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

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core
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: Buttocks, Lats
  • Equipment: BOSU
  • Categories: Core, Pilates, Strength
Side (Oblique) Crunches on BOSU (Advanced)
Summary

This exercise focuses on the obliques and hip abductors.

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core, Strength
Single Leg Glute Bridge on BOSU
Summary

This is a glute and core strengthening exercise.

  • Muscle Group: Hamstrings, Buttocks, Lats
  • Equipment: Bench, BOSU
  • Categories: Balance, Core, Pilates, Strength
Sideways Knee Pull-In on BOSU
Summary

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

  • Muscle Group: Hamstrings, Buttocks
  • Equipment: Bench
  • Categories: Balance, Core, Strength
Squats on Upside-Down BOSU
Summary

This exercise focuses on the quads and overall stability.

  • Muscle Group: Hamstrings
  • Equipment: Bench
  • Categories: Balance, Strength
Posterior Leg Raises on BOSU
Summary

Glute and lower back exercise.

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

Simple hip flexor and quad stretch

  • Muscle Group: Chest
  • Equipment: Medicine Ball
  • Categories: Stretches