Bosu. What the heck is that? Itâ€™s that blue half-ball thingy that you see at the gym and donâ€™t really know what its purpose is. Guess what? Itâ€™s got a lot going on! Today Iâ€™m going to discuss all the fun you can have using it to do squats. Bosu means Both Sides Up or Both Sides Utilized. Today, weâ€™re talking about the round, bubble side, not the black, flat side with the handles (if you remember a while back, I talked about how to do a push-up on this side: click to see). Fun stuff!
For beginners, first try doing regular squats on the Bosu. Stand in front of a mirror so that you can get the positioning down, and if youâ€™re up to it, grab yourself some light weights (5-10 for beginners). Squats by themselves are a great workout, so donâ€™t be discouraged if you start out weightless or with 3-pounders â€“ your legs will be sore either way. â˜º
I was working out with my friend Jodi and was forced to use 17.5-pound weights, but if youâ€™re balance-challenged or just starting out with the Bosu, go weightless and move up as you begin to feel more comfortable. (I would have been happy with some 10-pound weights, and my legs not shaking like an earthquake the whole time, but anyway.)
The Squat Step on the bubble side of the Bosu with feet shoulder width apart, toes slightly pointed outward. You can use wall/mirror to stable yourself or if youâ€™re with a friend grab onto their arm. Contract your core to stabilize the body. While keeping your body weight centered on the Bosu, slowly lower your bottom to the Bosu by bending the knees just like a regular squat. Donâ€™t let your knees go beyond your toes while squatting and push through your heels to isolate the glute. Without pausing, slowly exhale as you raise your body by straightening the legs â€“ donâ€™t spend more than 2 seconds at the top or bottom of your squat. Do this exercise with a fluid movement and try to keep the top of the Bosu stable, which will also work your core. Do three sets of 10-20 reps and move the weight and reps up as you master this move.
I usually do this routine with some lunges or step-ups (just step up and down on a bench, switching legs) and youâ€™ve got yourself a nice little leg workout! Donâ€™t mind the creepy photos below â€“ I needed to find two that matched and this was the best Google could do for me. â˜º