Exercises for BOSU

A BOSU is a training tool shaped like a half moon. It has an inflated dome side and a flat side; both of which can be utilized to do exercises. Working out on the BOSU challenges your balance while simultaneously strengthening your muscles. Although your core gets worked heavily on the BOSU, other areas can benefit as well.


A plank is an isometric exercise that can help strengthen your abs and lower back. Place your toes on top of the dome and place your forearms on the ground parallel to your body. Lift your hips up in the air to from a straight line from your shoulders to your heels. Hold for 30 to 45 seconds. Feel your abs contracting to hold your body in alignment.


Push-ups are exercises that focus on your chest muscles. When you do them on the BOSU, your shoulder and ab involvement gets magnified. Flip the BOSU over so the flat side is up. Grab the edges of the BOSU and walk your feet back until your legs are straight. Place your toes hip-width apart on the floor and raise your hips to form a straight back. Your arms should be fully extended a this point. Lower your chest down toward the BOSU. Stop when you feel a strong contraction in your chest, push back up and repeat.

Butt Raises

Butt raises work your glutes, hamstrings and lower back muscles. Lie on your back with your knees bent and feet placed hip-width apart on top of the BOSU. Press into the dome to lift your body off the floor. Push your hips up as high as possible and squeeze your glutes forcefully. Lower yourself back down and repeat.


Lunges work your legs and butt, and they are performed on the dome side. Stand approximately 1 to 2 feet away from the BOSU with your feet hip-width apart. Step onto the dome with your right foot and lower your body toward the floor. Stop when both knees form 90-degree angles and your right thigh parallels the floor. Step off, bring your feet together and lunge with your left leg. Keep alternating back and forth. Place your hands on your hips or at your sides when doing this exercise.

Uneven Squats

Uneven squats are leg exercises that put emphasis on your inner thighs and hips. Stand with your right foot on the dome and your left foot a shoulder-width away on the floor. Lower your butt toward the floor until your knees form 90 degree angles. Stand back up and repeat. Do a set of reps and switch sides.


Deadbugs are isometric ab exercises similar to planks. Lie face-up on the dome side with your legs lifted, knees bent 90 degrees and shins level with the floor. Curl your shoulders and head forward and place your hands in the air facing your knees. Feel your abs contracting to hold your body in this position. Hold for 30 to 45 seconds. If you want more of a challenge, extend your arms straight in the air.


Hops are plyometric exercises that are characterized by explosive movements. Stand behind the BOSU with your feet together. Squat down and hop on top of the dome. Squat again and hop back to the starting point. Squat down and hop back on. Continue hopping on and off the BOSU. Every time you come in contact with the dome or ground, “stick” the landing. This means hold for a brief second while you gear up for your next jump.

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.