Squat on Bosu Ball

Setup

1. 01Place the Bosu dome side up on a flat, non-slip floor.
2. 02Step onto the dome one foot at a time, feet about shoulder width.
3. 03Find balance with a soft knee bend before starting any reps.
4. 04Hold the arms out in front as a counterbalance.

Execution

1. 01Brace and sit the hips back and down slowly.
2. 02Squat to a depth you can control without the dome wobbling wildly.
3. 03Pause briefly at the bottom to own the position.
4. 04Stand back up through the whole foot and re-settle before the next rep.

Checkpoints

• -Feet stay quiet on the dome, gripping rather than shuffling.
• -Knees track over the toes despite the unstable surface.
• -The descent is slow and deliberate, not a drop.
• -Balance is recovered fully between reps.

Common mistakes

• -Squatting too deep too soon and falling off the dome.
• -Looking down at the feet instead of ahead.
• -Letting the knees wobble inward as the surface shifts.
• -Treating it as a strength exercise and chasing load.