BOSU Leg Exercises

BOSU Leg Exercises

The BOSU ball is the perfect device for training your legs as it forces all your leg muscles to work together as you balance. With these five leg exercises, you can give your legs the fullest workout possible while also enhancing your balance and core stability.

1. Dumbbell Lunges

Equipment Required:

  • 2 dumbbells
  • 1 BOSU ball (dome side up)

Instructions:

  1. Pick up the dumbbells and stand about a foot behind the BOSU ball.
  2. Hold the dumbbells by your side, place your right foot forward onto the BOSU ball and get your balance.
  3. Bend your knees and slowly lower your body down until your front knee is at a 90-degree angle, making sure that it does not go over your ankle.
  4. Slowly raise your body back up to the starting position.
  5. Repeat for as many repetitions as you desire.
  6. Take your right foot off the BOSU ball and step back.
  7. Place your left foot onto the BOSU ball.
  8. Repeat steps 3 to 5.
  9. Step off the BOSU ball and place the dumbbells on the floor to complete the exercise.

2. Dumbbell Squats

Equipment Required:

  • 2 dumbbells
  • 1 BOSU ball (dome side up)

Instructions:

  1. Pick up the dumbbells and stand on the BOSU ball.
  2. Hold the dumbbells by your side and get your balance.
  3. Slowly bend your knees and lower yourself down until your butt is parallel with your knees.
  4. Slowly straighten your knees and raise yourself back up to the starting position.
  5. Repeat for as many repetitions as you desire.
  6. Step off the BOSU ball and place the dumbbells on the floor to complete the exercise.

3. Extreme Dumbbell Lunges

Equipment Required:

  • 2 BOSU balls (1 dome side up and 1 platform side up)
  • 2 dumbbells

Instructions:

  1. Place the BOSU balls on the floor about a foot apart. Make sure the front BOSU ball has its platform side up and the back BOSU ball has its dome side up.
  2. Hold the dumbbells by your side and stand on the BOSU ball with its dome side up.
  3. Place your right foot forward onto the BOSU ball with its platform side up and get your balance.
  4. Bend your knees and slowly lower your body down until your front knee is at a 90-degree angle, making sure that it does not go over your ankle.
  5. Slowly raise your body back up to the starting position.
  6. Repeat for as many repetitions as you desire.
  7. Take your right foot off the BOSU ball with its platform side up and step back so that both feet are on the BOSU ball with its dome side up.
  8. Place your left foot onto the BOSU ball with its platform side up.
  9. Repeat steps 4 to 6.
  10. Step off the BOSU balls and place the dumbbells on the floor to complete the exercise.

4. Jump Squats

Equipment Required:

  • 1 BOSU ball (dome side up)

Instructions:

  1. Stand on the BOSU ball and get your balance.
  2. Slowly bend your knees and lower yourself down until your butt is parallel with your knees.
  3. Rapidly extend your legs, jump into the air and then squat back down into the starting position.
  4. Repeat for as many repetitions as you desire.
  5. Step off the BOSU ball to complete the exercise.

5. Single Leg Dumbbell Squats

Equipment Required:

  • 2 dumbbells
  • 1 BOSU ball (platform side up)

Instructions:

  1. Pick up the dumbbells and hold them by your side.
  2. Place your right foot on the BOSU ball, raise yourself off the ground and get your balance.
  3. Bend your left leg and hold it out in front of you so that it does not touch the BOSU ball.
  4. Slowly bend your knee and lower yourself down until your butt is parallel with your knee.
  5. Slowly straighten your knee and raise yourself back up to the starting position.
  6. Repeat for as many repetitions as you desire.
  7. Place your left foot on the BOSU ball.
  8. Raise your right leg off the BOSU bell, bend it and hold it out in front of you so that it does not touch the BOSU ball.
  9. Repeat steps 4 to 6.
  10. Step off the BOSU ball and place the dumbbells on the floor to complete the exercise.

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