fbpx
X

Try This: How to do a BOSU® Ball Squat

Try This: How to do a BOSU® Ball Squat

 

I love squats! (Those of you who take my Run Fusion already know that, because we do a LOT of them.) There are so many different varieties and athletes can continue to challenge themselves by adding variation.

Why you should be doing BOSU ball squats

Walking squats, single leg squats, or squatting on an unstable surface can help add core, hip, glute and foot strength.

Work on a proper squat form in place, then try walking it. Finally, give the BOSU ball a try.

How to perform BOSU ball squats

 

Step 1

Step up with feet slightly wider than shoulder width.

Step 2

Root to rise; ground through all four corners of the feet. Splay out your toes. Activate glutes and hips. Rise.

Step 3

With hands on hips squat down. Send the rear out like you are hovering over the dreaded race porta potty! Shift weight into heels. Make sure you can see your toes and knees and not pushing past second toes. Use a mirror (or trained instructor) to ensure knees do not crash inward.

Step 4

Rise back to start; Keeping hips and glutes active. Fire. Fire. Fire.

BOSU ball squat variations

Once movement and motor planning becomes perfected, try adding arm variations.

 

Variation 2

 

 

Extended overhead, rotating biceps towards ears.

 

 

 

 

Variation 3

 

 

Add torso rotation to encourage more stability.

 

 

Remember squats can and should be done progressively. Run Fusion works to challenge athletes to continue adding new layers once foundational technique is mastered.

Squats teach athletes to fire their glutes, recruit hips, track knees and strengthen feet, and what’s more… it’ll make potty breaks during races way more efficient!


valli
Valli Gideon is an instructor at ABC Pilates in Laguna Niguel, Calif. As a certified Newton Running Coach and USAT Level 1 Coach, Valli teaches the Run Fusion class, which challenges students with a blast of interval-style cardio, strength and conditioning exercises to get them stronger, more flexible and improve their form for better runs.
Click here to learn more about Valli and the other ABC Instructors.

 

 


 

OUR CLIENTS SAY IT BEST...

I joined ABC looking for a yoga studio but found pilates was more of my speed. This is not just a place to exercise but an environment where friends come together to get fit, healthy, and happy. I love the instructors who take good care of everyone. I always get the best encouragement possible! I also like the small class sizes for anything from yoga and pilates to Zumba and TRX. Thanks, ABC Fit Studio, for making being healthy fun!
— Candice D.
When my wife convinced me to try ABC Fit, little did I know it would become an almost daily fixture in my life. I enjoy multiple classes weekly and each is very special in approach to strength, balance, core, flexibility, and overall fitness. Feeling better and stronger physically leads to more enjoyment in all activities. I feel stronger and fitter and look forward to continuing to rely on ABC Fit as an integral part of my life.
— John T.
I’ve been doing pilates for almost 3 years now, and I feel stronger and have improved functionally in my daily activities
I was recommended by my physical therapist when I was a patient with many joint problems. My PT thought Pilates would help me, and it did!
I feel stronger, and have a better tone, range of motion, and a stronger core. I can get up from a low sofa with less effort now as my core plus legs are stronger; I owe all these improvements to Pilates. My teacher is patient and kind, always helpful — thank you!
— Surinder B.
I certainly enjoyed the Pilates session with Charlotte — it provides some pain relief, increased flexibility, and makes me want to be more active.
— Joni
I have been with ABC for about 7 years, and its biggest benefit has to be no more lower back pain and much more flexibility. Love it here!
— Mike P.
I love ABC Fit!!! Over the years, I’ve worked out at many places, but this is the first one I absolutely love — so much so that I usually come 7 days a week! What is so special are the small classes that mean lots of individual attention, the extraordinarily knowledgeable instructors, and the nice variety of classes. It has been a huge benefit to my well-being.
— Linda T.
My balance has definitely improved, and I feel stronger. The ABC classes are wonderful! Zumba has always been a joy. Great to dance, dance, dance!
— Brenda
ABC has helped me heal from knee surgery. The classes and teachers are amazing! It is a very welcoming and friendly studio.
— Helene C.

JOIN OUR NEWSLETTER

BE IN THE KNOW

Follow us
@abc_fitstudio