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Home Ā /Ā  OSL Blog Ā /Ā  7 Best BOSU Ball Exercises

7 Best BOSU Ball Exercises


Key Takeaways

  1. The BOSU ball allows you to incorporate balance training into most exercises. Since it provides a low-impact workout, itā€™s safe for those with back or knee pain.
  2. Over time, BOSU ball training may increase core strength and stability, improve your posture, and boost your functional fitness.
  3. This training method wonā€™t help you build mass, but it has other benefits. Itā€™s a great way to work small stabilizer muscles, strengthen your core and lower back, and improve your balance.
  4. Use BOSU ball exercises as part of a well-rounded workout routine. Combine it with cardio and strength training to fully reap the benefits.
  5. The flat side allows for a more challenging workout, while the dome side is a better choice for newbies. Use both sides to keep your routine varied.

Most gyms nowadays have at least a few BOSU balls lying around. These accessories are also available in most sports stores, so you can get one and use it at home. 

The best BOSU ball exercises can improve your balance, flexibility, and coordination. Plus, theyā€™ll make you stronger overall. Itā€™s a fantastic way to work your abs and build core strength while keeping your workouts varied. 

Bosu Ball Exercises

A major advantage of balance training ā€” especially for those who use a BOSU ball ā€” is that it doesnā€™t put stress on joints. If, say, you have lower back pain or bad knees, you can still do BOSU ball exercises and improve your fitness. 

This training system provides a low-impact workout thatā€™s suitable for all ages. Although itā€™s unlikely to help you build mass, it has other benefits. 

Due to its unstable surface, it makes your workout more challenging and hits multiple muscles. Over time, it may lead to improved physical performance, stability, and strength. 

Today weā€™re going to share the best BOSU ball exercises. First, letā€™s see how balance training works and why you should add it to your workout routine! 

Why the BOSU Ball Is a Great Exercise Tool 

The BOSU balance trainer, or BOSU ball, has been around since 2000. Initially, its name was an acronym for BOth Sides Up. Today, it means BOth Sides Utilized

This weird half stability ball can be used on both sides for a wide range of exercises. Contrary to popular belief, itā€™s not just for women. Guys can reap the benefits too. 

Bosu Balls For Men

BOSU balls are designed to improve functional fitness. Balance training can boost your flexibility and range of motion as well as your balance, coordination, and muscular strength. Plus, youā€™ll get an intense core workout every time youā€™re using the BOSU ball, regardless of what exercises you do. 

Take lunges, for example. As you already know, this compound movement works your legs and glutes. 

If you step onto the middle of the ball, your core muscles will work harder to keep you in balance. Thatā€™s why BOSU ball lunges are a lot more challenging than their traditional counterparts. 

Another advantage of a BOSU ball is that you can use it for all types of workouts, from cardio and resistance training to functioning training. This piece of equipment adds an element of instability, so youā€™ll be constantly using small stabilizer muscles to maintain your balance and stay upright. 

Flip it over, and youā€™ll have a flat surface for squats, push-ups, mountain climbers, planks, and more. Your core muscles will be on fire within minutes! 

The combination of stable/unstable makes the BOSU ball ideal for all fitness levels. Even those who are recovering from mild injuries can safely use a balance trainer. 

Does Training with BOSU Balls Work?

Most guys are skeptical when it comes to training on these wobbly surfaces ā€” and it makes sense. After all, why would you use a BOSU ball when there are gym machines, dumbbells, kettlebells, and everything in between?

As discussed earlier, BOSU ball exercises have their perks. 

This device is ideal for functional training and core work. Itā€™s more versatile than traditional stability balls and can be used for physical therapy. Its benefits are backed up by science. 

According to a 2012 review, BOSU ball training is particularly effective when resistance is added. 

Bosu Ball Dumbbell Curls

Performing BOSU ball squats and other exercises that allow you to use dumbbells, barbells, or kettlebells may aid in rehab and speed up healing. Balance training without resistance may improve postural stability and force output. 

Another review, which was published in Sports Medicine, suggests that strength training on unstable surfaces is more effective at improving balance, muscle strength, and power compared to no training or regular training only. 

Other studies state that this training method may affect power output, but it can help athletes recover faster from injuries. 

If, say, you have an elbow or wrist injury, performing dumbbell presses, push-ups, and other upper-body movements on a BOSU ball may provide stimulus while reducing the pressure on your joints. 

Training on unstable surfaces activates the rectus abdominis to a greater extent than training on a stable platform. Therefore, your abdominal muscles will get a more challenging workout. 

Additionally, BOSU balls are an excellent tool for warm-ups and cool-downs, as well as for finishing sets. 

Get Stronger Abs, Glutes, and Arms with the Best BOSU Ball Exercises

Like any other workout, BOSU ball training requires proper exercise form. 

This training method can engage your muscles in new ways, but you must first learn how to execute each movement. Poor form can lead to injuries, especially if youā€™re doing squats and other lower-body exercises on an unstable surface. 

Bosu Ball Strength Training

Keep these tips in mind before getting started with the BOSU ball: 

  • Use both sides of the ball. Keep the flat side up for standing movements and more advanced exercises. 
  • If youā€™re a beginner, start with basic exercises like push-ups and mountain climbers. Add lower-body exercises to your workout as you progress. 
  • Training on the dome side is less challenging, making it suitable for newbies. 
  • Use this training device with exercises youā€™re already familiar with. Add new moves to the mix as your balance improves. 
  • The flat side is ideal for core work, while the dome side can be used for most exercises, from strength training to moderate-intensity cardio and HIIT
  • Rest your hands on a wall or chair for support. 
  • Take your time to practice. It takes a while to get used to training on the BOSU ball, so donā€™t expect to become an expert overnight. 
  • Watch online videos or reach out to a personal trainer to learn proper form. Start with exercises that require a slow, controlled motion and crank up the intensity gradually. 

A strong core and balanced body are essential for overall fitness ā€” and BOSU ball training can help with that. 

For best results, use this method as part of a well-rounded workout that also incorporates cardiovascular and strength training. 

Ready to give it a try? Here are some of the best BOSU ball exercises to shape your body!

1. BOSU Ball Push-upsĀ 

Due to its unstable surface, a BOSU ball makes push-ups a lot harder.

Bosu Ball Push Ups

Itā€™s a great way to hit your pecs, back, and triceps from all angles while improving your strength and balance. 

  1. Flip the BOSU ball with the flat side up.
  2. Place your hands on its edges and extend your legs.
  3. Lower your chest toward the ball by bending your arms.
  4. Hold for a second or two, push your body up until your arms are extended, and repeat. 

2. Mountain Climbers on the BOSU Ball

This cardio bodyweight exercise burns massive calories when done at a fast pace. 

Mountain Climbers on Bosu Ball

Depending on your fitness level, you can use either side of the BOSU ball. The flat side is a better choice for advanced users as it requires greater stability and balance. 

  1. Position the BOSU ball with the flat side up. 
  2. Place your hands on its edges. 
  3. Assume a plank position, with your legs fully extended.
  4. Squeeze your abs, bringing one knee at a time toward your chest. Keep your back straight. 
  5. Move as quickly as you can without arching your back. 

3. BOSU Ball LungesĀ 

Take your leg workouts to the next level with a BOSU ball! This piece of equipment allows for a wide range of lunge variations, hitting your muscles from every angle.

Bosu Ball Lunges

Follow these steps to perform stationary lunges: 

  1. Place a BOSU ball in front of you, with the dome side up. 
  2. Take a big step forward with your left leg. Place your foot on the dome. 
  3. Suspend the heel of your right foot in the air. 
  4. Bend your left knee to 90 degrees. 
  5. Hold for one or two seconds. 
  6. Bring your feet back together and repeat. Do the same on the other side. 

For a more intense workout, hold a dumbbell in each hand. Raise your arms to your sides at 90 degrees while lunging forward with your leg. Lower your arms, bring your feet together and repeat. 

Another option is to keep an exercise ball at chest level. Twist at the waist once your leg is on the BOSU ball. Repeat on both sides. 

Remember ā€” you can always use the flat side of the ball for an extra challenge. 

4. Glute BridgesĀ 

With the BOSU ball, you can activate and isolate your glutes while building core strength. Your lower back will get stronger too. 

Follow these steps:

  1. Place the BOSU flat side up. 
  2. Lay on your back, with your arm at your sides. 
  3. Bend your knees and place your feet on the ball. 
  4. Lift your buttocks off the ground by pushing through your feet. Squeeze your abs and glutes. 
  5. Maintain the contraction for a few seconds and then slowly lower your hips back down. Repeat. 

For a more challenging workout, lift one leg in the air and use the other leg to push your hips up. Flex the active knee to 135 degrees instead of 90 degrees to better activate your glutes. 

5. BOSU Ball SquatsĀ 

Some fitness pros swear by BOSU ball squats for a firm, round butt, stronger legs, and improved balance ā€” and it makes sense, considering that unstable platforms can make every rep more challenging. These perks come at a price, though. 

Performing deadlifts, barbell or dumbbell squats, and other lower-body movements with your feet on the ground is hard enough. Plus, thereā€™s a higher risk of injury compared to upper-body exercises. 

Stepping onto the BOSU ball or unstable surfaces, in general, can further increase injury risk. 

With this type of training, your glutes will work harder to keep you in balance instead of focusing on lifting and lowering the weight. As a result, youā€™re likely to fall or make a wrong move. 

Bosu Ball Squats

Additionally, squatting on a balance trainer is different than squatting on a stable surface, making it difficult to maintain proper form. Another drawback is that you may not be able to fully activate your glutes when performing squats on the BOSU ball. 

Again, there are some advantages you may want to consider. Weā€™ve already mentioned them. Assess your training goals and decide accordingly. 

If youā€™re new to BOSU ball training, start with bodyweight squats. Later on, try using an exercise ball, a kettlebell, or dumbbells. A balance trainer isnā€™t the best choice for barbell squats because it can easily lead to injuries. 

  1. Lay the BOSU ball flat side up. 
  2. Place your feet on it slightly wider than shoulder-width apart. 
  3. Brace your core, bring your hips back, and bend your knees to perform a squat. 
  4. Return to the starting position and repeat. Use the dome side for greater stability. 

6. BOSU Ball Planks

Few exercises are as effective as the plank when it comes to building core strength. 

This isometric movement can help improve your posture, strengthen your back, and boost your flexibility. A strong core ensures spine stability and may protect against injuries. 

Bosu Ball Planks

BOSU ball training activates and strengthens your core muscles to a higher extent than traditional training. 

Use this device for standard planks, reverse planks, side planks, or even crunches. Itā€™s a great way to hit the deep abdominal muscles and increase core stability. 

Follow these steps to do a standard plank on the BOSU ball: 

  1. Place the ball flat side up on the floor.
  2. Get into a plank position, with your hands on the sides of the ball. 
  3. Keep your arms extended and make sure your hands are directly beneath your shoulders. 
  4. Brace your core and stay in this position for up to one minute. 

7. Challenge Your Balance with BOSU Ball Training

The best BOSU ball exercises can complement your workouts and make you a better athlete. The key is to execute them correctly. 

Once youā€™ve mastered these moves, you can try more advanced variations, such as dumbbell goblet squats, hip thrusters with front raise, burpees, and seated oblique twists. Aim for three or four sets of up 12 reps per exercise. 

Bosu Ball Challenges

All in all, the BOSU ball allows you to incorporate balance training into most exercises. Since itā€™s low-impact, itā€™s ideal for those with back or knee pain. However, if youā€™re trying to build mass, there are better options available. 

Try these full-body workouts, for example. Weā€™ll show you exactly what you need to do to put on mass and get stronger overall. If youā€™re looking for home workout ideas, see our guide

Whatā€™s your take on BOSU ball training? Would you give it a try? Share your thoughts below!

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.
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Old School Labsā„¢ is the maker of premium supplements that carry on the fitness values of the ā€œGolden Eraā€ of bodybuilding. Old School Labsā„¢ products do not hide behind proprietary blends, contain no artificial sweeteners or artificial flavors, and are manufactured using only high-quality ingredients.

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