5 Lower Body Strengthening Exercises Using the Bosu Ball

The Bosu ball is versatile, yet lesser-known piece of gym equipment that can be the perfect addition to your home gym and easily incorporated into your regular exercise regimen. A Bosu ball looks like a stability ball that has been cut in half, with one side inflated and a platform on the other. The Bosu is ideal for balance training, as the unstable surface forces you to engage your stabilizing muscles to perform the exercises. Not only does it act as a balance aid, but it can also be used for countless stretching and strengthening exercises. While the Bosu ball can be utilized for many upper body and core workouts, today, we have shared 5 impactful lower body strengthening exercises for you to try at home.

For today’s routine, we will use the Bosu ball with the flat side down and the dome facing upward. When you are first getting started with Bosu ball exercises, you might lack the balance and confidence needed to complete the movements without assistance. Feel free to place one hand on the wall or a chair for balance if needed.

1 – Squats

Squats have long been regarded as one of the most impactful exercises you can do and are a staple in most workouts. Not only do they strengthen the muscles of your lower body and core, but they also improve knee and hip mobility. They are also a great calorie-burning exercise!

Begin in an upright standing position on top of the Bosu ball with your feet approximately shoulder-width apart. Engage your core, bend your knees and hinge from your hips to lower your seat downward. Keep your knees behind your feet and your weight evenly balanced between both legs. Slowly raise back up to a standing position, squeezing your glutes at the top position. Repeat the movement.

Start with 1 set of 10 repetitions.

2 – Knee Drivers

This Knee Driver exercise engages the legs, hips, core, and glutes for ultimate strengthening and cardio burning. For more cardio benefits, increase the speed of the exercise.

Begin in an upright standing position in front of the Bosu ball. Engage your core and step onto the center of the Bosu ball with one foot. Follow the movement with your opposite foot, driving your knee to hip height. Lower your foot back down to the starting position, then step back with your starting foot. Repeat the movement.

Start with 1 set of 5 repetitions on each side.

3 – Bulgarian Split Squats

As a lower body exercise, Bulgarian Split Squats strengthen the muscles of your quads, hamstrings, glutes, calves, glutes, and calves. Being a single-leg exercise, they also force your core to work harder to maintain your balance.

Begin in an upright standing position with the Bosu ball behind you. Step back with one foot, placing your foot on the center of the Bosu ball. Shift your front foot forward slightly. Engage your core and bend your front knee to lower your body downward, ideally bringing your knee to a 90-degree angle. Keep your knee behind your toes to decrease the stress placed on your knee joint. Slowly straighten both legs to return to the starting position and squeeze your glutes at the top position. Repeat the movement.

Start with 1 set of 5 repetitions on each side.

4 – Lateral Lunges

Lateral lunges are great for developing balance, stability, and strength. They also work the muscles of your inner and outer thighs, so can act as a great toning exercise for your legs.

Begin in an upright standing position beside the Bosu ball. Engage your core and step laterally to place your foot on the center of the ball. Bend your knee and hinge from your hips to lower your seat downward while keeping your other leg extended. Keep your knee behind your glutes. Slowly raise to a standing position, squeezing your glutes at the top position. Repeat the movement.

Start with 1 set of 5 repetitions on each side.

5 – Glute Bridges

Glute Bridges engage your hamstrings, calves, core, and glutes, and lower back. This exercise has many of the same benefits as squats, without putting added pressure on your lower back.

Begin by lying on the floor with your knees bent and your feet flat on the ground. Position the Bosu ball by your feet. Step onto the Bosu ball with both feet, keeping your knees bent. Squeeze your glutes and push from your heels to lift your hips. Hold this position for 5 seconds, then lower your seat downward. Repeat the movement.

Start with 1 set of 10 repetitions.

All of these exercises activate and strengthen your quads, hamstrings, calves, hips, and glutes, which are essential muscles for maintaining balance and decreasing your chances of falling. Focus on maintaining your stability and balance throughout the exercises, going through each movement as slowly as needed. Keep your core muscles tight and keep good alignment throughout your upper body. To make these exercises more challenging, hold a dumbbell in each hand or increase the number of repetitions of each exercise.

Bosu balls, often referred to as ‘Balance Trainers’, can be purchased in the fitness section of most Department stores, in any fitness equipment store, or online via Amazon and other retailers. Like stability balls, Bosu balls are available in different sizes, so be sure to choose a ball that is appropriate for your height, weight, and the types of exercises you will be performing. Ensure that you follow the recommended inflation instructions and only use the Bosu on a safe, flat surface.

Interested in learning even more impactful Bosu Ball exercises? Click here for the ultimate Bosu Ball Workout!