Bosu Lotus Squat Weighted

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The bosu Lotus squat weighted workout is a targeted exercise that primarily engages the quads and obliques.

By standing on the bosu with feet together, the quads are activated to maintain balance and stability.

The lotus squat position further intensifies the quad engagement while also activating the obliques for stability.

While the bosu does provide some engagement for auxiliary muscles, its main focus is on the quads and obliques.

Place a bosu on the ground with the dome side facing up.
Stand in front of the bosu with your feet shoulder-width apart.
Hold a weighted object, such as a dumbbell or kettlebell, with both hands at chest level.
Step onto the bosu, positioning your feet in a wide stance with your toes pointing slightly outward.
Lower your body into a squat position, keeping your chest lifted and your knees aligned with your toes.
Pause briefly at the bottom of the squat, then push through your heels to return to the starting position.
Repeat the squat for the desired number of repetitions.

Start by placing the bosu ball on the ground with the flat side up, ensuring it is stable and secure. Stand with your feet hip-width apart, toes pointing slightly outward, and hold a weighted plate close to your chest.
Engage your core and slowly lower your body into a deep squat, keeping your back straight and chest lifted. As you descend, focus on pushing your knees outwards and feeling the burn in your quadriceps.
Once you reach the bottom of the squat, pause for a moment and exhale, feeling the tension in your quads. This is where the bosu ball comes into play – its unstable surface will challenge your balance and force your muscles to work harder to maintain stability.
As you rise back up from the squat, imagine pushing the floor away with your feet, activating your quadriceps and obliques to power through the movement. Keep your core tight and maintain control throughout the exercise to maximize engagement in these target areas.
Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and engaging your quads and obliques with each squat. Remember, progress takes time and consistency, so keep pushing yourself and celebrate the small victories along the way!