Bosu Ball Squat
The Bosu Ball Squat is a stability-focused exercise that involves performing a squat while balancing on the flat platform of a Bosu ball. This movement strengthens the quadriceps and glutes while significantly challenging core engagement and ankle stability due to the unstable surface.
Training on an unstable surface places high demands on your central nervous system; if your daily recovery metrics (HRV or sleep) are low, the AI may suggest regressing to a stable floor squat to ensure safety. Additionally, by tracking your RPE and consistency, the app learns your stability threshold and can recommend the optimal volume to improve balance without compromising form.
Form Cues
- Step onto the center of the platform carefully, one foot at a time
- Fix your gaze on a stationary point directly ahead to aid balance
- Brace your core tightly before initiating the descent
- Sit your hips back and down as if aiming for a chair
- Drive evenly through your feet to return to a standing position
- Don't let your knees collapse inward (valgus) as you squat
- Don't look down at your feet, as this disrupts your equilibrium
- Don't rush the movement; momentum will cause you to fall
- Don't round your lower back at the bottom of the squat
- Don't allow your heels to lift off the platform
Common Mistakes
- Uneven foot placement on the platform
- Rushing the tempo
- Knees caving inward
- Rounding the spine forward
- Shifting weight too far onto toes
Muscles Worked
This exercise primarily targets the quadriceps and glutes to drive the squatting movement, while the hamstrings assist in controlling the descent. Due to the unstable surface, it heavily recruits secondary stabilizer muscles in the calves, ankles, and core to maintain an upright posture.
Primary
Secondary
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