Bosu Squat

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The bosu squat is a lower body exercise that primarily targets the quads and glutes.

By standing on the bosu ball, it creates an unstable surface, engaging the core for stability.

This workout helps improve balance, coordination, and strengthens the legs, especially the quads and glutes.

While it also activates some auxiliary muscles, the main focus is on the quads and glutes.

Place the bosu flat side down on the floor.
Stand with your feet shoulder-width apart, toes pointing forward, and the bosu centered under your body.
Engage your core muscles and maintain a straight back throughout the exercise.
Lower your body by bending your knees, pushing your hips back, and keeping your weight on your heels.
Continue lowering until your thighs are parallel to the floor, or as low as you can comfortably go.
Push through your heels to extend your knees and hips, returning to the starting position.
Repeat the squat movement for the desired number of repetitions.

Position the bosu ball with the flat side up, ensuring it is stable and secure before starting your squat exercise. This will provide an unstable surface, challenging your balance and engaging your core muscles.
Stand tall with your feet shoulder-width apart, toes pointing slightly outward. Keep your chest lifted, shoulders back, and core tight throughout the entire movement. This will help maintain proper form and prevent any unnecessary strain on your lower back.
As you lower into the squat, focus on sitting back and down, as if you are sitting into an imaginary chair. Keep your weight in your heels, allowing your glutes and quads to take the majority of the work. This will ensure proper activation of these muscle groups.
Keep your knees in line with your toes, tracking over them as you lower down. Avoid letting your knees cave inward or push too far forward, as this can place undue stress on your joints. Engaging your glutes and quads will help maintain proper knee alignment.
As you push through your heels and return to the starting position, squeeze your glutes at the top of the movement. This will help maximize the activation of your glute muscles and provide an extra boost of power. Remember to breathe throughout the exercise, inhaling on the way down and exhaling as you push back up.