Procaryote
Knee · Strengthening

Single-leg squat on Bosu with three-directional movement of the opposite leg

Single-leg squat on Bosu with three-directional movement of the contralateral leg, 3 sets, 8 repetitions per leg

Illustration of the Single-leg squat on Bosu with three-directional movement of the opposite leg exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Stand on one foot on the Bosu, maintaining balance. Perform a squat by gently bending the supporting knee while slowly moving the opposite leg in three directions: forward, sideways, then backward. Return to the starting position between each movement.

Tips: Keep your back straight and gaze forward. Control the movement of the free leg to avoid losing balance. Engage core muscles to stabilize your posture.

Progression: Increase the number of repetitions or the duration of holding in the lowered position as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Bosu
Starting position
Standing on one foot on the Bosu
Clinical goal
Strengthen the muscles around the knee and improve balance
Also known as
Single-leg Bosu squat with leg movement, Unipodal squat with leg displacement, Bosu balance squat with opposite leg movement

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Single-leg squat on unstable cushionSingle-leg squat on unstable cushion, 3 sets, 8 repetitions per leg Single-leg squat with ball feedbackSingle-leg squat with ball feedback, 3 sets, 8 repetitions per leg Single-leg squat with holdSingle-leg squat with hold, 3 sets, 8 repetitions per leg, hold 2 seconds at the bottom Single-leg squat with knee stabilizationSingle-leg squat with knee stabilization, 3 sets, 8 repetitions per leg, tempo 2-1-2 Single-leg squat with knee valgus controlSingle-leg squat with knee valgus control, 3 sets, 8 repetitions per leg Single-leg squat with weightSingle-leg squat with weight, 3 sets, 8 repetitions per leg, moderate load Sissi squatSissi squat, 3 sets, 8 repetitions, tempo 3-1-2 Sliding Lateral Lunges with TowelSliding lateral lunges, 3 sets, 10 repetitions per side, with a towel under the foot

See all knee exercises →

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.