Bosu Squat High Row

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The bosu squat high row is a compound exercise that primarily targets the shoulders and quads.

By performing squats on the bosu while simultaneously doing high rows, you engage multiple muscle groups for a full-body workout.

Place the bosu on the ground with the flat side up.
Stand with your feet shoulder-width apart on the bosu, facing the anchor point of the resistance band.
Hold the resistance band handles with an overhand grip, arms extended in front of you.
Squat down by bending your knees and lowering your hips, keeping your back straight and chest up.
As you rise back up from the squat, pull the resistance band handles towards your chest, squeezing your shoulder blades together.

Start by placing the bosu ball on a stable surface and stand with your feet shoulder-width apart.
Hold a dumbbell in each hand with an overhand grip, palms facing down.
Lower into a squat position, keeping your weight on your heels and your knees aligned with your toes.
As you squat, raise your arms up to shoulder height, squeezing your shoulder blades together.
Engage your quads and glutes to push through your heels and return to the starting position.
Keep your core tight and maintain a neutral spine throughout the exercise.
Repeat for the desired number of reps, focusing on controlled movements and proper form.