Find your center: Bosu ball balance exercises

Ever tried using a Bosu ball? You can use the Bosu ball in different ways to work out and improve your balance. The use of Bosu ball balance exercises can help you in and out of the gym.

In the world of fitness, maintaining your balance is not only about physical stability but also the balance between strength, flexibility, and control. 

bosu ball balance ball plank with single leg up

What is a bosu ball?

A BOSU ball, or BOSU Balance Trainer, is a fitness training tool that consists of an inflated rubber hemisphere attached to a rigid platform. The device is often used for balance training, as it provides an unstable surface on which to perform exercises. This can help to improve core strength, stability, and coordination.

BOSU balls can be used for a variety of exercises, including squats, lunges, push-ups, planks and crunches.

Bosu ball trainer

Bosu Ball: The Original Balance Trainer

Combines elements of cardio, strength, and flexibility into unique and highly effective workouts; Forces you to maintain your center of gravity while performing any exercise

Three benefits of BOSU ball balance exercises

  1. Improved balance and coordination: BOSU ball balance exercises help to train your body to maintain its balance on an unstable surface. This can help to improve your balance and coordination in everyday activities, such as walking, running, and climbing stairs. It can also help to reduce your risk of falls.
  2. Stronger core muscles: BOSU ball balance exercises engage your core muscles, which are the muscles in your abdomen and back. A strong core is essential for good posture, balance, and stability. It also helps to protect your spine and reduce your risk of back pain.
  3. Increased stability: BOSU ball balance exercises help to improve your overall stability. This is the ability to maintain your balance and control your body movement during activities such as exercise, sports, and everyday tasks. Improved stability can help to reduce your risk of injury and improve your athletic performance.

Bosu ball balance exercises


woman standing on bosu ball
woman doing bosu ball squats
  • Lay the bosu ball flat side facing the ceiling and start by placing one foot on the bosu ball quickly followed by the other (please ask the staff for help getting on if you have never used the bosu ball before).
    TIP – keep your feet wide and focus on something that is not moving to help with balance.
  • Once you are steady, simply perform a squat, keeping your core engaged and maintaining a nice steady pace.

Squat with dome side down

If the regular squat isn’t hard enough, flip the Bosu ball over.

bosu ball squat ball side down
bosu ball squat ball side down
  • Place the ball dome-side down on the floor.
  • Step one foot and then the other onto the Bosu ball flat surface, keeping your feet wide. Focus on something steady to help you keep your balance!
  • Once you feel comfortable standing on the Bosu ball, perform a squat, keeping your core engaged.

Bosu ball lunge

woman doing bosu ball balance exercises
woman doing bosu ball lunges
  • Place the bosu ball flat-side down.
  • Stand on the top of the ball with your left foot and take your right leg one step back into a lunge position.
  • Lower your body until both knees are at 90-degree angles.
  • This exercise targets the quadriceps and glutes and helps with balance.

Single leg deadlift

woman standing on bosu ball trainer
woman balancing herself on bosu ball doing single leg deadlift
  • Place the bosu ball on the ground, flat side down.
  • Step onto the middle of the ball with your right foot and stand up straight.
  • From there, slight bend at your hips raise your left leg off the ground while keeping your back straight.
  • Slowly bring yourself back to standing once you lower yourself to the ground.
  • Repeat with the opposite leg. 


An isometric exercise that engages your core muscles and lower back. Give your plank an added challenge by raising one foot off the ground while balancing the Bosu ball.

woman doing bosu ball planks
  • Place the ball dome-side down on the floor.
  • Begin in a plank position with your hands on either side of the Bosu’s rim. 
  • Keep your hands directly beneath your shoulders and keep your hips lifted so you maintain a straight line from head to feet.
  • Hold for 30 seconds. Take a break to stretch and repeat. 

Dome side up or dome side down?

Since there are two sides to the Bosu ball, you can complete each leg exercise on either the flat or rounded side. 

Should you use it with the rounded side up or down?

Standing with one or two legs on the rounded side of the ball is an excellent way to activate smaller muscles in your legs. If you flip it over with the rounded side against the floor, you will need a lot of balance to keep the flat side of the Bosu ball level. 

Completing a lunge or squat with one leg on the dome side of the Bosu ball activates smaller muscles in your feet, ankles and lower legs to help stabilize your leg while your center of gravity changes.

Balance training will improve your coordination and can even prevent injuries in your everyday life. You can add these three balance exercises to any workout routine. 

Tips for getting the most out of your BOSU ball exercises

  • Focus on your core muscles throughout each exercise.
  • Keep your body aligned and your balance centered.
  • Use slow, controlled movements.

For even Bosu ball exercises, you may like these:

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