Procaryote
Hip · Strengthening

Bosu squat

Bosu squat, 3 sets, 8 repetitions, tempo 2-1-2

Illustration of the Bosu squat exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: 2 seconds to descend, 1 second in the bottom position, 2 seconds to ascend

Description: Stand on a Bosu with feet shoulder-width apart. Simultaneously flex the hips and knees by pushing the pelvis backward, keeping heels on the ground and back straight. Rise back to a standing position by extending the hips and knees.

Tips: Keep the trunk well aligned and the knees in line with the feet to avoid torsion. Control the movement by respecting the tempo to effectively strengthen the hip muscles.

Progression: Gradually increase the number of repetitions or add slight resistance as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Bosu
Starting position
Standing on a Bosu, feet shoulder-width apart
Clinical goal
Strengthening of the hip muscles
Also known as
Bosu squat, unstable squat, Bosu balance squat

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.