Bosu Ball exercises

Bosu Ball: 10+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the BOSU ball is for

A BOSU ball is a half-sphere with a flat base. The unstable dome adds a balance challenge to familiar exercises, which makes the small stabilising muscles of the ankles, knees, hips and trunk work harder. It is best used for balance and control rather than for building maximum strength.

Technique and safety

Start with simple exercises (planks, glute bridges) before standing on it, and keep the loads light: instability reduces how much force you can produce. Stand near something you can hold if you are new to it.

Five to start with

  1. 1
    BeginnerBosu Ball Plank

    The basic plank with an added balance challenge.

  2. 2
    BeginnerBosu Ball Glute Bridge

    Feet on the dome make the bridge less stable and the hips work harder.

  3. 3
    BeginnerBosu Ball Dead Bug

    Core control on an unstable base.

  4. 4
    IntermediateBosu Ball Push-Up

    A push-up with the shoulders working to steady the ball.

  5. 5
    IntermediateBosu Squat

    Squatting on the dome for balance and leg control.

All 10+ BOSU ball exercises