Quads exercise · bosu ball
Squat on Bosu Ball
The squat on bosu ball is a bosu ball exercise that targets the quads, with the glutes, hamstrings and calves assisting.
- Target muscle
- Quads
- Also works
- Glutes, hamstrings, calves
- Equipment
- Bosu ball
- Body part
- Upper legs
How to do the squat on bosu ball
- 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the quads. The glutes, hamstrings and calves work as secondary muscles. See all quad exercises.
