Bosu Ball Squat

The Bosu ball squat is performed standing on the domed side of a Bosu, which makes the surface unstable and turns a familiar movement into a balance and proprioception drill. The ankles, the small stabilising muscles of the hip and the core work continuously to keep you centred, and that is the honest description of what the exercise trains. What it does not build is maximal leg strength: an unstable surface forces you to reduce the load well below what a stable squat allows, so the quadriceps and glutes receive far less stimulus than they would on the floor. Use it for ankle stability, for balance work and in rehabilitation contexts rather than as a substitute for loaded squatting. Keep the weight centred over the middle of the dome and the heels planted rather than drifting onto the toes.