If the regular version is not quite hard enough you can consider adding a Bosu Ball to pistol squats. Find out what differences this makes.
Bosu Ball pistol squats are simply a variation of the exercise with the same name where you stand on the round side of a Bosu Ball.
Standing on this piece of equipment instead of a sturdy surface makes the pistol squat work the muscles around your ankles, balance, and to some extent your core muscles.
On the other hand, Bosu Ball pistol squats are more technically challenging and adding weights becomes even more challenging.
For these reasons, you can say regular (weighted) pistol squats or easier alternatives will generally be better for growing and strengthening your quadriceps (front thighs).
If you don’t mind the extra balance challenge and like the extra ankle muscle engagement, Bosu Ball pistol squats can be a good choice anyway.
How to do a Bosu Ball pistol squat
As you can expect you need a good Bosu Ball to be able to do Bosu Ball pistol squats. Once you have this, take the following steps to do the exercise:
- Put the Bosu Ball with its flat part on the ground and stand on it. Keep your legs slightly less than stretched and your feet about shoulder-width apart.
- Raise one foot and point the leg on this side slightly forward.
- Slowly lower your body as far as comfortable by folding your remaining leg. Keep the thigh on this side above the foot. You can use your arms for balance.
- Push yourself up again in a controlled motion.
- Complete your set and do the same number of Bosu Ball pistol squats on the other side.
Pistol squats are already hard so you want to make sure you can do the regular version before turning to the Bosu Ball.
In both variations, you want to remember to do the same number of repetitions on each side to keep your muscle distribution and balance skills symmetrical.
Theoretically, you can also do Bosu Ball pistol squats with the round part down but this will be very challenging balance-wise.
Next, you can also turn the Bosu Ball upside down and do pistol squats that way. This will be even more challenging when it comes to balance.
Bosu Ball pistol squats muscles worked
The main muscles worked in Bosu Ball pistol squats are your quadriceps (front thighs) and to a good extent your ankle muscles, glutes (butt), hamstrings (back thighs), calves, hip abductors (outer thighs), and hip adductors (inner thighs.
You can also say your core muscles have to work to some extent during Bosu Ball pistol squats.
Compared to regular pistol squats, the Bosu Ball variation will work the muscles around your ankles and to some extent your core muscles more.
One thing to keep in mind is that you still need to work all the muscles with enough resistance and repetitions.
The extra balance requirements for Bosu Ball pistol squats can potentially interfere with your resistance training.
Additionally, if you want to add weights to this movement you need to keep the Bosu Ball weight limits in mind.
For example, the standard “Original” at-home Bosu Ball has a 300 lbs (136 kg) weight capacity. Other models can vary.
Not many people will reach this limit in Bosu Ball pistol squats but advanced individuals want to remember this.
Bosu Ball pistol squats benefits
Bosu Ball pistol squats are definitely not for everyone but if you can do them successfully, they do offer some valuable benefits. A few of these are:
- Stronger muscles: If you are able to do them for enough repetitions and with enough resistance, Bosu Ball pistol squats can help you grow and strengthen certain muscles.
- Works extra muscles: The uneven surface of the Bosu Ball works the muscles around your ankles harder than a regular pistol squat. This offers secondary benefits.
- Balance & coordination: Bosu pistol squats are relatively hard in terms of balance and coordination. This is not always good but can improve your skills in these areas.
- May improve athletic performance: The leg and ankle muscle strengthening you get from Bosu Ball pistol squats can improve your performance in a variety of sports.
- Can help prevent injuries: Strengthening the muscles around your ankles can help you avoid injuries in this area.
You don’t necessarily need to stick to Bosu Ball pistol squats to get these benefits but it does become clear this exercise tends to be better than doing nothing.
At least if you can do enough repetitions in a safe way.
Bosu Ball pistol squat alternatives
Bosu Ball pistol squats can be useful but there are a variety of other Bosu Ball leg exercises and other movements you can choose from.
Some examples of these Bosu Ball pistol squat alternatives are:
- Regular pistol squats
- (Bosu Ball) Squats
- (Bosu Ball) step-ups
- (Bosu Ball) Lunges
- Bulgarian split squats
- Standing on a Bosu Ball on one leg
- Leg extensions
What fitness components and what muscles you want to work on will influence what Bosu Ball pistol squat alternatives are right for your situation.
Are Bosu Ball pistol squats a good exercise?
If you can do enough repetitions, Bosu Ball pistol squats can be a good exercise for working your quadriceps, balance skills, and the muscles around your ankles.
One important thing to keep in mind is that this is a relatively advanced exercise.
Many people will need to start with other movements first before they can do Bosu Ball pistol squats in reasonable amounts of repetitions.
Additionally, adding the Bosu Ball to pistol squats is only helpful for people who want to train their balance and ankle muscles more.
Since the extra balance requirements can actually interfere with leg muscle growth and strength progress, people who only have these goals likely want to stick to the regular version or pistol squat alternatives.
Related posts:
