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13 Powerful Bosu Ball Balance Exercises

Bosu Ball workouts can offer you impressive benefits for many muscles but what are some Bosu Ball exercises you can do for better balance?

You can describe the Bosu Ball as the top of a stability ball attached to a flat surface. This piece of equipment can be used in a variety of Bosu Ball exercises to train many fitness components.

One area where the Bosu Ball is especially useful is balance training. By doing exercises where you challenge this fitness component you can improve your balance over time (1).

Keep in mind that the goal of the Bosu Ball exercises below is challenging your balance. If you overdo it for your skill level by choosing advanced exercises as a beginner, you risk falling.

Especially more senior individuals likely want to play it safe and start with the easy options. Potentially with the support of a chair, wall, person, any other stable object, or expert and build up from there.

1. Standing on two legs

For the first and all of the other Bosu Ball exercises you need a good Bosu Ball and a non-slippery surface to put it on. Once you have these, the first movement is simply standing on a Bosu Ball with your two legs.

If you are new to balance training, still a beginner, or your balance is currently not that great, you want to start with the flat part of the Bosu Ball on the ground.

More advanced individuals can consider turning the Bosu Ball upside down with the round part on the ground and standing on it this way.

How to stand on a Bosu Ball

2. Squats

Similar to many of the other Bosu Ball balance exercises on this list, you can do Bosu Ball squats with both sides at the bottom. Balance training beginners want to start with the flat part on the ground.

Advanced individuals can consider doing this exercise with the round part on the ground. To do the advanced version of the Bosu Ball squat take the following steps:

  1. Put the Bosu Ball with the rounded part on the ground on a steady surface. Stand in front of it.
  2. Put one foot on the Bosu Ball.
  3. Put your second foot on the Bosu Ball and move your feet to about shoulder width apart.
  4. Slowly lower your hips by bending your knees. How far depends on different factors like knee health but at your lowest point you ideally want your hips to be at or lower than your knee height. You will likely have to bend forward for balance.
  5. Push yourself up again into starting position by stretching your legs.

By adding extra movements to just standing on the Bosu Ball on your two legs, you make the exercise more challenging for your balance.

Additionally, Bosu Ball squats engage your glutes (butt), quadriceps (front thighs), hamstrings (back thighs), calves, and ankle muscles a nice amount.

How to do a Bosu Ball squat

3. Plank shoulder taps

To do one version of a Bosu Ball plank shoulder tap take the following steps:

  1. Put the Bosu Ball with the round part on the ground and sit on your hands and knees in front of it.
  2. Put each foot on one end of the Bosu Ball. It can help to keep your knees on the ground while getting into position.
  3. Walk forward with your hands until your body is in a straight line from your ankles to your shoulders. Keep your arms slightly less than stretched and shoulders above your hands.
  4. Shift your weight to one arm and lift the hand of the other side to tap the shoulder of the opposite side. Try not to swing back and forth too much.
  5. Return the hand to starting position and repeat with the hand of the other side.

The version above is the most challenging Bosu Ball shoulder tap variation for your balance. You can also put the Bosu Ball with the flat part on the ground and under your hands.

If you are more of a balance training beginner you likely want to start with regular plank shoulder taps on the ground. This exercise is already relatively challenging when it comes to balance and coordination.

How to do a Bosu plank shoulder tap

4. Side-to-side rocking

In the side-to-side rocking exercise you shift your weight from one side to the other while standing on a Bosu Ball with your two legs. This will train your balance and coordination more than just standing on two legs.

Side-to-side rocking can be done on both sides of the Bosu Ball. If this exercise looks and feels a bit overwhelming you can start with very small movements and build up from there.

How to do Bosu Ball side-to-side rocking

5. Front-to-back rocking

The next Bosu Ball balance exercise is another example of making the two-legged stand harder by adding some extra movements.

As the name implies, this exercise involves changing the angle of your ankles forward and backward while keeping yourself balanced. This is a bit more challenging than the side-to-side rocking movement.

The easiest way to do this exercise is with the flat part of the Bosu Ball on the ground. More advanced individuals can do the same movement with the round part on the ground.

How to do Bosu front-to-back rocking

6. Balance circles

After mastering the side-to-side rocking and forward-backward rocking Bosu Ball balance exercises you can combine the two into one extra challenging movement.

During balance circles you shift your weight in a circular motion while keeping yourself balanced.

It is a bit easier to see the actual circular motion with the round part of the Bosu Ball on the ground but you can do a similar movement with the flat part on the ground too.

Try to do more or less the same number of circles on each side to keep your balance skills symmetrical.

How to do a Bosu balance circle

7. Standing on one leg

Similar to standing on the ground, you can make standing on the Bosu Ball more challenging by only using one leg.

This is relatively challenging so you definitely want to master the version with the flat part on the ground before turning the Bosu Ball upside down.

If you are even more advanced than this when it comes to balance you can add a variety of arm and leg movements. For example by doing a Bosu Ball pistol squat (one-legged squat variation).

How to stand on a Bosu Ball with one leg

8. Superman plank

The next Bosu Ball exercise is another horizontal balance movement. To do a Bosu Ball superman plank take the following steps:

  1. Put the Bosu Ball with the flat part on the ground. Sit in front of it on your hands and knees with one hand on the middle of the round part. The shoulder of that arm should be right above the wrist. The other hand rests on the ground.
  2. Walk back with your feet until your body is in more or less of a straight line from your ankles to your shoulders. The arm of the hand on the ground is slightly less than stretched. The arm on the Bosu Ball is somewhat more stretched.
  3. Shift your weight to the foot on the opposite side of the hand on the Bosu Ball and lift the other foot upward a bit. If you want to avoid hyperextending your back you may need to lift your hips slightly. At the same time lift the arm of the opposite side similarly.
  4. Pause at the top for a few seconds.
  5. Return your hand and foot to starting position, do a few repetitions, and repeat the same number with your other hand on the Bosu Ball.

Regular superman planks are already challenging when it comes to balance and coordination. By adding a Bosu Ball even more so. Make sure you master the regular floor version first.

Once you are up for the Bosu Ball versions you can experiment with putting the ball under one foot and/or putting it upside down on the floor.

How to do a Bosu superman plank

9. Standing toe touches

On a flat floor, standing toe touches are a stretching exercise for your glutes, hamstrings, and lower back muscle. On a Bosu Ball, it becomes a challenging balance exercise.

During standing toe touches on the Bosu Ball, it is not as important to keep your legs completely straight and reach all the way down. You can also improve your balance with bent knees and only reaching your knees with your hands.

Once the regular straight-down version with the flat part on the ground becomes too easy you can consider turning the Bosu Ball upside down and reaching down with one hand to the foot of the opposite side.

How to do a Bosu Ball toe touch

10. Medicine ball throws

Another way to make regular two-legged and potentially even one-legged Bosu Ball stands harder is by adding the momentum of extra weights.

In Bosu Ball medicine ball throws you catch and throw back the medicine ball with the help of a training partner. This will definitely be a great way to challenge your balance and coordination.

Keep in mind that this exercise is relatively advanced. Make sure you train your balance with some of the easier Bosu Ball balance exercises first.

11. Calf raises

To do a Bosu Ball calf raise take the following steps:

  1. Put the Bosu Ball with the flat part on the ground.
  2. Stand up straight with the front of your feet on the highest part of the Bosu Ball.
  3. Slowly raise your heels as far as comfortable.
  4. Lower your heels back to the Bosu Ball in a controlled motion.

From the name you could think that this movement is mostly a Bosu Ball calf exercise. And while Bosu Ball calf raises do engage these muscles, this movement will mostly be challenging for your balance and ankles.

To really grow and strengthen calf muscles, most people need a lot of extra weight. This is generally not very convenient in combination with standing on a Bosu Ball.

How to do a Bosu standing calf raise

12. Side-to-side step-ups

To do Bosu Ball side-to-side step-ups take the following steps:

  1. Put a Bosu Ball with its flat side on the ground. Stand upright next to the ball with one shoulder towards it.
  2. Raise the foot closest to the Bosu Ball and put it on the farthest side of the ball. Make sure your sole is entirely on the surface of the round part.
  3. Raise your body by exerting pressure with the leg of the foot that is on the Bosu Ball.
  4. Put your second foot on the closest side of the Bosu Ball.
  5. Step down with the first foot on the ground on the opposite side of the starting position.
  6. Step down with the second foot.
  7. Repeat the same movement with the other leg first.

Balance training often focuses on static or forward-backward movements. By doing Bosu Ball side-to-side step-ups you also improve your sideways balance and coordination.

Bosu Ball side-to-side step-ups are a relatively beginner-friendly exercise to do this.

Additionally, this movement is a great Bosu Ball ankle exercise due to the uneven surface of the round part of the ball.

How to do a Bosu side-to-side step-up

13. Bird dogs

To do a Bosu ball bird dog take the following steps:

  1. Put the Bosu Ball with the flat side on the ground.
  2. Sit on the Bosu Ball on your hands and your knees with your arms slightly less than stretched. Look down to the ground throughout the exercise so your neck is in a straight line with your body.
  3. Slowly move one foot away from your body until your stretched leg is in a straight line with the rest of your body. At the same time raise the arm of the opposite side until it is in a straight line with your body. So if you choose your right leg, raise your left arm at the same time. Keep your hips and shoulders horizontal throughout the movement.
  4. Return to starting position in a controlled motion.
  5. Repeat the same movement with the arm and leg on the other sides.

Bird dogs are both a good movement to train your balance in a horizontal position and a Bosu Ball core exercise. This movement is somewhat similar to Bosu Ball superman planks but more beginner-friendly.

If the full Bosu Ball bird dog is still currently too challenging for you, you can start with either only your hands or only your knees on the ball and the other body parts on the ground.

How to do a Bosu bird dog
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Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.

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