The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body in order to work together simultaneously. Bosu ball squats are a variation of regular bodyweight squats where you do the exercise on a Bosu ball.
HOW TO DO BOSU BALL SQUATS PROPERLY
- Place a Bosu Ball on the ground with the dome shape side facing up.
- Carefully, place one foot on each side of the rubber surface. Remember to hold on to a stable surface while doing so, if need be.
- Maintaining a straight back, tighten your core, and keep your chest up.
- Once balanced, bend at the knees and slowly drive your hips back. Lower your body to a comfortable level.
- Ideally, your thighs should be parallel with the ground.
- Pause at the bottom then contract your quadriceps and glutes to return to the starting position. Keep your knees slightly bent for the entire exercise. Repeat for desired number of reps.
BOSU BALL SQUATS TIPS TO CONSIDER
The main focus point when doing these squats is keeping your back more or less straight, especially if you are doing this exercise with weights.
If the full Bosu ball squat is currently too hard for you, consider starting by lowering only a small amount your body.
You can also do this squat with the flat part on the ground as this will make the exercise more challenging for your ankles.
WHAT MUSCLES DOES BOSU BALL SQUATS WORK?
If there is one exercise that has the ability to challenge most of the muscles in your body, it is these squats.
The obvious muscles targeted are in the lower body, but in order to do this compound exercise correctly, you also need to use several muscles above your waist.
Bosu squats precisely targets your glutes and quadriceps. Additionally, your calf and hamstring muscles may have to work to a certain extent. Besides that, muscles like erector spinae and core may have to work a small amount too.
The way you build muscle in places like your legs is by engaging these muscles so that they get damaged enough. This may sound bizarre but the damaging is what makes it possible for your body to repair these muscles, and add a bit more to be better prepared to exert similar efforts next time.
The targeted muscles in your lower body targeted by this routine include: Gluteus maximus, minimus and medius, quadriceps, hamstrings, adductor, hip flexors and calves.
BENEFITS OF BOSU BALL SQUATS
Most people question how useful this exercise can be. Adding Bosu ball squats to your routine can offer you some amazing benefits.
While Bosu squats have more of a balance focus, most of their benefits are similar to regular squats. Some of the most important ones include:
STRONGER MUSCLES
Bosu squats are a type of resistance training that can help you strengthen your leg muscles.
IMPROVES MOOD
Exercise like Bosu squats promotes the release of substances that help you feel good.
BALANCE AND COORDINATION
Balance and coordination are fitness skills that can be improved by challenging them. Bosu ball squats can help you with this.
IMPROVES SLEEP
Exercise such as Bosu ball squats can improve the quality and duration of your sleep which in turn offers many important general wellness benefits.
BURNS CALORIES
Doing Bosu ball squats likely requires more energy than your regular daily activities. Extra muscle mass also helps with burning more calories.
CAN BE DONE ANYWHERE
To do Bosu ball squats, you only need the Bosu ball and enough room to lower your hips into a sitting position. This makes the exercise an easy at home exercise.
BOOSTS ATHLETIC ABILITY AND STRENGTH
If you compete in a sport, adding Bosu ball squats to your workout may help you develop explosive strength and speed which, in turn, may help improve your athletic performance.
STRENGTHENS YOUR CORE
Having strong core muscles can make everyday movements like turning, bending, and even standing easier. Not only that, but a strong core can also improve your balance, ease pain in your lower back, and also make it easier to maintain good posture.
BOSU BALL SQUATS ALTERNATIVES
IN AND OUT ABS
In And Out Abs is a bodyweight exercise that works your abs, quadriceps, hip flexors, lower abs and upper abs.
BASIC SQUAT
The basic squat is a beginner-level exercise that works all the major muscle groups of the legs.
CHILD POSE
Child’s Pose is a beginner’s yoga pose often performed to rest between more difficult poses. The position stretches the thighs, hips and ankles and helps relax the body and mind.
PLIE SQUAT
The Plie Squat targets your quadriceps, hamstrings, glutes and especially your inner thighs.
STATIC WALL SQUATS
Static Wall squats are an isometric exercise that helps to balance and strengthen your leg muscles, especially for sports-related training like running or hiking.
REVERSE CRUNCHES
Reverse Crunches are bodyweight exercise that works your abs and quadriceps.
Reverse Crunches are great basic move. When done correctly, they can effectively target your core, hips, legs, lower body, upper legs and waist.
SCORPION
Scorpion is a bodyweight exercise that works your abs and quadriceps.
Scorpion is a great moderate move. When done correctly, it can effectively target your core, hips, legs, lower body, upper legs and waist. It requires no equipment to do.
STABILITY BALL WALL LUNGE
Performing a lunge with a stability ball is a more difficult leg exercise. However, using a stability ball to perform the lunge will help increase the effectiveness of the exercise and improve your balance and posture.
Stability ball lunges work your hamstrings, glutes and quadriceps.
COMMON BOSU BALL SQUATS MISTAKES TO AVOID
Avoid frequent glances at your surrounding as this may shift your focus from the exercise.
Avoid using shaky platforms with the ball as it can lead to fall offs
CONCLUSION
For Bosu ball squats, consider its alternatives and variation to avoid redundancy and ineffectiveness.
