6 Bosu Ball Exercises You’ll Love

5 Bosu Ball Exercises You’ll Love

You can run over it, dodge it with a ten foot pole, or just not know what to do with it. Is this your friend’s new abstract sculpture? No—it’s Bosu ball.

Although it’s a staple in almost every gym, it may not be your first piece of gravity equipment. A half-sphere attached to a platform, the bosu ball can be used to improve your balance, strengthen your core muscles, work your upper body and lower body, and get your heart pumping.

Whether you’re a bosu buff or not, finding new exercises and workout equipment can help keep your routine fresh. To get you on the right track, we’ve compiled a series of five bosu ball exercises that can help train your balance, stability, and strength. Let’s jump into it.

What is bosu ball?

A bosu ball is a dome-shaped piece of gym equipment similar to a pilates ball that someone cuts in half. Although it sounds far-fetched, the origin story of this balance-training tool is not far-fetched.

American physical trainer David Wake invented this balance training product in the late 1990s to help him overcome chronic back pain.1 He tried training his balance and core with a traditional Swiss ball, but found that cutting the ball in half made it a safer surface to train on. Over time, he saw his condition improve and began recommending it to his clients.

Incorporating bosu ball exercises into your workout routine can help you:

  • Train balance and stability
  • Strengthen your core
  • Expands movement capabilities

Balance training exercises are an important part of any fitness routine, as they can help correct strength imbalances and prevent potential injuries that can result from them.2 Additionally, strengthening your core has a plethora of potential benefits, such as:3

  • Relief from lower back pain
  • Improved posture
  • Increases balance and stability
  • Improved performance in daily activities such as bending, reaching and lifting

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5 bosu ball exercises to add to your routine

Bosu means “both sides used”, because you can perform the exercise on the flat or round side of the ball.1 After regular use, you will see improvements in your balance and core strength on and off the ball.

While the exercises you can do with a bosu ball are seemingly endless, we’ve narrowed them down to five of our favorite variations to help you get started with your bosu ball workouts.

#1 Single-leg raise

Start your routine with a simple yet effective balance training exercise. Single-leg raises on an unstable surface can increase your ability to find and maintain your center of gravity.

Here’s how to complete this bosu ball exercise:

  1. Place the bosu ball down next to the platform.
  2. Step into the center of the Bosu ball with one foot.
  3. Hold the other leg for 30 seconds. You can start by lifting your feet just a few inches off the ground, then as your balance improves, raise your knees to hip height.
  4. Repeat on both sides.

Exercise tip: If you find it difficult to balance at first, position yourself against a wall or support surface to prevent falling.

#2 Forward lunge

Lunges are the perfect exercise to try on a Bosu ball, as they already work to build muscle strength and stability in your lower body. The forward lunge in particular targets your knees, side glutes and quads.4

Here’s how to combine a forward lunge with a Bosu ball:

  1. Place the bosu ball down next to the platform.
  2. Step into the center of the Bosu ball with one foot, keeping the other foot planted on the ground behind you.
  3. Bend your knees as you lower your body until the front knee reaches a 90-degree angle.
  4. Back your body up and finish your repetitions on that leg before switching to the opposite.

Exercise tip: To prevent injury, make sure your front knee doesn’t extend before your ankle when bending. If it does, you may need to readjust your position.

#3 Bosu Burpee

Ah, everyone’s favorite but dreaded exercise—the burpee. To add an extra challenge to this burn-tastic workout, you’ll be lifting extra weights on bosu balls as you jump and work extra hard to balance yourself during pushups.

Here’s how to do Bosu Burpees:

  1. Place the bosu ball on the floor in front of you, next to the platform.
  2. Assume a high plank position, occupying the platform at 9 and 3 o’clock.
  3. Jump your feet forward toward the bosu ball, still holding it with both hands.
  4. Push yourself into a standing position by lifting the bosu ball fully over your head as you jump up.
  5. Lower the bosu to the floor, jump your feet back into a high plank position, and do a pushup.
  6. Repeat for as many sets as you like.

Exercise tip: If you want to opt for a lighter version, you can skip the jump at the end of the pushup as you raise the bosu. If you want to add some extra weight, hold a weighted exercise ball as you roll from side to side.

#4 Tummy Twists

These core training and engaging exercises are fairly difficult without the bosu ball. But if you’re up for some extra difficulty, ditch the mat for a bocce ball. Adaptation is fairly simple:

  1. Place the bosu ball down next to the platform.
  2. Sit in the center of the basu and make an av shape with your body, extending your legs and arms in front of you.
  3. Keeping your core muscles engaged, move your clasped hands from side to side.

Exercise tip: Looking to train your arms as well? Hold a weighted ball to move from side to side as you twist.

#5 Double board

If you’re looking for an exercise that feels more like a game than a workout, then using a bosu ball is for you. With this balance exercise, you’re going to move in all directions with it at your own pace, seeing how long you can last without jumping. Start the bosu ball workout with these instructions:

  1. Place the bosu ball next to the platform.
  2. Stand on the board and find your balance.
  3. Move slowly forwards, backwards and sideways.
  4. Make circles on one side, then the other.
  5. Repeat until you feel the burn in both legs or can no longer maintain your balance.

Exercise tip: Keep a slight bend in the knees during this exercise to help maintain balance.

Start your bosu training with Choose Fitness

From lower body to balance exercises, the bosu ball is a versatile tool that can exercise different muscle groups. Still, trying out a new piece of fitness equipment for the first time at the gym can be intimidating, especially something as challenging as a Bosu ball. That’s why choosing a gym with a community culture that uplifts and supports each member is essential to truly enjoying your fitness journey.

A Choose Fitness, increasing the confidence of our members is our number one priority. From exercise advice to modifications, our trainers are eager to help you tick off those exercise goals. Find a Chuze location near you by searching forgym near me” and let us be a part of your fitness journey starting today.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.


  1. The study of physical culture. History of Basu Ball. https://physicalculturestudy.com/2018/03/21/the-history-of-the-bosu-ball/
  2. PubMed. Balance training exercises reduce lower-limb strength asymmetry in young tennis players. https://pubmed.ncbi.nlm.nih.gov/24790496/
  3. Harvard Health. Real-world benefits of strengthening your core. https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
  4. Livestrong. What muscles do lunges work? https://www.livestrong.com/article/439335-what-muscles-do-lunges-work-out/

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