Using the BOSU Ball Effectively

Proper, Work Out, Bosu Ball

The BOSU ball is a multi-functional piece of equipment that when used properly can greatly enhance your work-outs.


The BOSU ball is a multi-functional piece of equipment that when used properly can greatly enhance your work-outs.

The versatility of the BOSU ball, with its flat side and round side, makes it possible to work out at a variety of difficulty levels. As well, incorporating other equipment, such as free weights, a rubber band or a resistance ball while using the BOSU ball adds another layer of complexity. In this way, there are almost endless possibilities for working different muscle groups. Below we highlight just a few.

Fitness professionals prefer the BOSU ball for improving leg strength and tone. Standing on the BOSU ball while performing squats requires your body to recruit more muscle fibres in order to maintain stability and balance.

Tips for a proper squat on the BOSU ball:
  • For stability and safety, make sure your shoes are properly tied.
  • If this is your first time, start by standing on the round side of the ball, with the flat surface on the floor.
  • Keep your knees shoulder width apart and toes slightly pointing out.
  • Proceed to squat like you are going to sit on a chair. Stop when your knees reach approximately 90 degrees and return to standing position. Do this for 12 to 15 repetitions (3 sets).
  • You should feel the quadriceps working (upper leg muscles).
  • For an advanced squat with the BOSU ball, hold free weights. The total weight should be approximately 20% of your body weight.
    Note: Before using the BOSU ball for the first time, it is recommended to refer to a fitness professional for proper instruction on its safe and efficient use.

The BOSU ball can also be used to exercise other parts of the body. For an added challenge in your workout program or circuit training, try BOSU ball push ups.

Push Up Tips:
  • Position – Place the BOSU ball with the flat side facing up. Your body should face the floor in a plank position (arms extended and on your toes). The hands should be flat on the BOSU ball close to the outer edges for better balance.
  • Movement – Bend the elbows going down to a 90 degree angle and back up to a full extension of the arms. Always keep your body straight like a plank.
  • Repetitions – 3 sets of 12 reps, resting 45 seconds between sets.
  • Muscle focus – Pectoral (Chest) Biceps (Arms).
  • Advanced level techniques – Keep one leg up while doing the push ups OR add a 10 lb plate on the upper back.

Maxim Dorneval is a certified personal trainer with 13 years of valuable experience in the field. His highly effective method of training and unique style developed out of his years of education, training, and self-discipline.

As a certified personal trainer with a Physical Education degree, Maxim is committed to helping his clients achieve their personal fitness goals. He is determined to train his clients to be in top physical condition and to motivate them in maintaining it. His training also includes educating his clients on the many advantages of regular exercise.