Move of the Month: Bosu Squats

Fitness Level:  Intermediate to Advanced
Equipment Needed:  BOSU balance trainer (optional:dumbbells)
Type of Exercise:  Strength, Balance
Muscles Targeted:  Core, Glutes, Quads,Hamstrings, (Shoulders if adding the shoulder press)

About BOSU

The BOSU (pronounced “Bo” like thebow on a present, “Su” like the name Sue) is a dome shaped balance trainingtool found in many gyms and therapy clinics throughout the world.  It can be used in conjunction with balance,strength, and agility exercises.

The BOSU squat (pictured below) is agreat way to make your typical squats a little more challenging.  In addition to strengthening our lowerextremity musculature (especially the glutes, quads, hamstrings), BOSU squats alsostrengthen the core (abdominals and lower back) and hip stabilizers due to theincreased need for stabilization on the BOSU’s more dynamic surface.  The need to maintain balance on the BOSUduring the squat also forces us to maintain proper posture and weightdistribution thereby helping to prevent back strain and “cheating” through poorbody mechanics.  If you give in tocertain movement dysfunctions and cheat on the BOSU squat you will fall off!  Consequently, BOSU squats are considered anintermediate to advanced level exercise and should only be performed by peoplewho are comfortable working on an unstable surface.  If you have trouble maintaining your balanceor are prone to motion sickness you may want to reconsider integrating thisexercise into your workout. If you have never used the BOSU before ask afriend, fellow gym member, or trainer to spot you the first few times(especially when getting on and off of this piece of equipment).

Positioning:

As with any exercise properpositioning is important.  Start byplacing the BOSU on the ground in a clear area with the platform side facingup.  Carefully step onto the BOSU andmake sure that your feet are positioned facing forward, at least hip width apart, along the outer edge of theplatform.  If this is your first time,you may want to ask a friend or gym staff member to assist you.  Once atop the BOSU, stand up tall, find yourcenter of balance, and look straight ahead with your spine in neutral.

Performance:

Now that you are in the correctposition, you can begin performing BOSU squats. Slowly bend your knees and sink your body down into a squat with yourknees in line with your feet.  To avoid themovement of your knees forward past your toes, you should stick your buttockout behind you as if to sit in a chair. Try to squat down until your thighs are parallel to the ground and thenslowly return to starting position. Perform 2-3 sets of 10-15 repetitions.

Progression:

For most of us, the BOSU squat ischallenging enough on its own.  However,you may eventually wish to increase the difficulty further.  Some options to progress include:
* Increasing repetitions and/or sets
* Holding a set of dumbbells for a weighted squat
* Closing your eyes for increased balance challenge (have a friend or gym staffspot you)
* Using dumbbells to perform a shoulder press in conjunction with the squat (seepicture of Nick to right)
The more muscle mass you recruit for a particular exercise, the more caloriesyou burn.

BOSU squats are a great total bodyexercise that acts as a triple threat to challenge the lower extremitymusculature, core, and balance mechanisms. 

Enjoy! Thanks for stopping by :o)