Squat On Bosu Ball

1. Flip the Bosu ball so the flat platform faces up and step onto the center with both feet shoulder width apart.
2. Find your balance and let the dome settle before starting the movement.
3. Brace your core and keep your chest tall as you begin to bend your knees and hips.
4. Push your hips back and down as if sitting into a chair, letting your arms reach forward for balance.
5. Lower until your thighs are close to parallel with the floor while keeping your heels planted.
6. Press evenly through both feet to stand back up to full height.
7. Perform 12 to 15 reps, resetting your stance on the platform if you feel it drifting.

Common Mistakes

• Rising onto the toes: Shifting weight forward onto the balls of the feet makes the platform unstable and shifts stress to the knees. Keep weight spread through the whole foot.
• Squatting too fast: Quick reps on an unstable surface increase the risk of an ankle roll. Slow every rep down and control the wobble.
• Knees collapsing inward: Letting the knees drift together reduces stability and loads the inner knee. Track the knees in line with the toes throughout.
• Looking down at your feet: Dropping the head and rounding the upper back throws off your balance. Keep your eyes forward and chest lifted.