The BOSU is a training tool that resembles half of an exercise ball attached to a plastic platform. BOSU originally was an acronym for “both sides up”, but has emerged to mean ”both sides utilized”. You can stand on either side for the first four leg exercises. Dome side up is easier, but you can place the dome side down to increase the balance challenge of the exercises. Perform 1 to 3 sets of 10 to 12 repetitions. Hold a dumbbell in each hand to increase the intensity.
Leg Workouts With BOSU
Squats- Single Leg Squats
Stand on the BOSU with your feet approximately hips-distance apart. Keep your knees and toes facing forward. With a straight back, bend your knees and hips and lower your hips behind you into a squat. Do not lower beyond a 90-degree bend in your knees and keep your knees behind your toes. Exhale and return to standing. Perform the squat on one leg for added intensity.
Stand on the floor facing the BOSU and approximately 1 to 2 feet from the platform. Lunge forward with your right leg and place your foot in the center of the dome or platform. Bend both knees and lower into a lunge while keeping your right knee behind your right toes. Push off the BOSU with your right foot and return to the starting position and then repeat with your left leg.
Stand on the BOSU with your feet a hips-distance apart. Place your hands, with or without dumbbells, in front of your thighs with your palms facing your legs. Look forward and keep your spine straight as you fold forward from the waist. Your hands remain close to your legs as you slowly lower them toward your feet. Bend as far as possible without losing your alignment. Keep only a slight bend in your knees. Exhale, squeeze your bum and return to a standing position.
Stand with your feet approximately a hips-distance apart with your toes facing forward. Maintain a tight core as you exhale and lift your heels to contract your calves. Remain balanced on your toes for one second before you lower your heels and return to the starting position. You can perform the calf raises on one leg at a time once you are comfortable and can easily complete your desired number of sets and reps.
Place the BOSU dome side up and stand approximately 6 inches from the platform with your right foot closest to it. Bend your knees and slightly lower into a squat as you bring your arms behind you. Explode up and to the right and land on top of the dome. Land softly on the middle of your foot and then place your heels onto the surface. Keep your back straight, knees bent and lower your hips. After you land, immediately push off and jump to the right again to land on the floor. Repeat the jumps to the left.
Add BOSU workouts to your routine once or twice a week to improve your strength and balance. It is an easily transported tool and is simple to use. The benefits may spark your interest in full-body BOSU workouts!