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7 Powerful Bosu Ball Ski Exercises

The Bosu Ball can help you train for a variety of purposes. This includes skiing where you will need balance, coordination, leg muscle endurance, and leg muscle strength.

You can describe the Bosu Ball as the top of a stability ball attached to a flat surface. Bosu Ball exercises can help you train many fitness components, including the ones that play an important role during skiing.

Keep in mind that some of the ski exercises below can be challenging. You may need to start carefully at a slow pace without any extra weights and build up from there.

1. Standing on one leg

The name of this first Bosu ski exercise describes the exercise well. You simply take a good Bosu Ball, put it on the ground, and stand on the ball on one leg. Keep your leg slightly less than stretched.

If you are not that confident in your balance skills you can start with the flat part of the Bosu Ball on the ground. This version will also engage your ankle muscles a nice amount.

More experienced individuals can put the Bosu Ball with the round part on the ground. This version will be more challenging when it comes to balance.

If that is still not hard enough you can add a variety of leg, arm, and body movements to train balance and coordination even more.

As an example, you can ask a workout partner to throw a tennis ball right next to you. By catching the tennis ball and throwing it back you train your balance and coordination more.

How to stand on a Bosu Ball with one leg

2. Lunges

For Bosu Ball lunges you generally put the Bosu Ball with the flat surface on the ground. After that, you can put the Bosu Ball under either your front or back foot.

To do a Bosu Ball lunge with your front foot on the ball take the following steps:

  1. Put the Bosu Ball with the flat part on the ground on a steady surface. Stand in front of it.
  2. Put one foot on the middle of the rounded part of the Bosu Ball. Put your other foot at a distance where you can achieve the desired angles in the next step. Horizontally speaking you want your feet to be about shoulder width apart or slightly wider for balance.
  3. 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 both your front knee and your front thigh to your body at about 90-degree angles. You can use your arms for balance if needed.
  4. Push yourself up again into starting position by stretching your legs. Your front leg will likely carry most of the weight.

Lunges are mainly a Bosu Ball leg exercise to strengthen your glutes, quadriceps, hamstrings, calves, and ankle muscles. Additionally, you train your balance a nice amount.

Make sure to do the same number of repetitions with each foot on the Bosu Ball to keep these fitness skills symmetrical.

You can also do Bosu Ball lunges while holding extra weights or wearing a weighted vest. This will train your leg muscles even more.

How to do a Bosu Ball lunge

3. Russian twists

To do a Bosu Ball Russian twist take the following steps:

  1. Put the Bosu Ball with the flat part on the ground.
  2. Sit down on the Bosu Ball with your butt in the middle of the ball, legs bent at the knees and your feet hovering above the ground. Make sure your spine is straight and at about a 45-degree angle with the ground throughout the exercise.
  3. Slightly twist your upper body to one side and then the other in a controlled motion.
  4. Return to starting position.

Make sure you don’t twist too far and keep your back straight to avoid any injuries. Even with the right technique, Bosu Ball Russian twists are not for everyone.

If you are able to do this exercise successfully, it can help you train core muscles like your abs and obliques. Even more so by adding the Bosu Ball. Individuals more experienced with core training can even do the exercise while holding a weight.

Many people go straight to leg exercises when preparing for a ski session. While these muscles are indeed important, you don’t want to forget your core muscles which help you keep your body straight and make turns.

How to do a Bosu Ball Russian twist

3. Crunches

To do a Bosu Ball crunch take the following steps:

  1. Put the Bosu Ball with the flat part on the ground on a steady surface. Sit in front of it.
  2. Lie down on the Bosu Ball so that it is positioned against your lower back. Put your hands against your chest, the side of your head, or stretch your arms.
  3. Raise your head and shoulders as much as possible while keeping your lower back on the Bosu Ball. Make sure you don’t use your arms but your ab muscles to do this movement.
  4. Lower your head and shoulders until you are back in the position of step 2.

Bosu Ball crunches are a Bosu Ball core exercise that mainly focuses on your abs. By elevating your hips with the Bosu Ball, your ab muscles can go through a larger range of motion. This is generally helpful for muscle growth and strengthening.

If you are more advanced when it comes to core training you can hold some type of weight against your chest during Bosu Ball crunches to make the movement more challenging. In turn, this benefits your ski sessions even more.

How to do a Bosu Ball crunch

5. Lateral shuffles

To do a Bosu Ball lateral shuffle take the following steps:

  1. Put the Bosu Ball on the ground with the flat side. Stand sideways right next to it.
  2. Put the foot closest to the ball on the center of the round part.
  3. Push yourself up and sideways towards the Bosu Ball. Both of your legs can power this movement but the top leg will typically do the most.
  4. While you are in the air, move the upper foot off the Bosu Ball and move it towards the ground on the other side. At the same time, move the foot that was previously on the ground to the center of the round part of the Bosu Ball.
  5. Land with the foot that goes on the Bosu Ball first, right after land with the other foot on the ground.
  6. Repeat from step 3 with the other foot and towards the other side.

Bosu Ball lateral shuffles may take an initial learning period before you can really take full advantage of the exercise. At higher speeds, this movement is mostly a Bosu Ball cardio exercise.

That being said, you also engage your inner thigh muscles, outer thigh muscles, ankle muscles, glutes, quadriceps, calves, and hamstrings to some extent.

Good cardiovascular health is definitely helpful during longer ski runs. The muscle engagement of lateral shuffles is a nice bonus.

How to do a Bosu lateral shuffle

6. 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.

This Bosu Ball ski exercise is a great way to challenge your ankle muscles and balance. You also engage similar leg muscles as during the lateral shuffle exercise.

Because Bosu Ball side-to-side step-ups are a movement with a slower pace, you can hold weights or wear a weighted vest to make it more challenging. This can lead to more balance training, muscle growth, and muscle strength.

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

7. Lateral jumps

To do a Bosu Ball lateral jump take the following steps:

  1. Put the Bosu Ball with the flat part on the ground. Make sure the floor you are using is not too slippery to apply sideways pressure on the Bosu Ball. Stand next to the Bosu Ball with one side towards it. Leave enough room for a jump.
  2. Jump sideways towards the Bosu Ball. You can land on the Bosu Ball with either only the closest foot and keep the other foot in the air or land with both feet.
  3. Jump backs into starting position.

When landing you at least want your legs slightly less than bent to absorb some of the force. Additionally, when jumping on the floor you likely want to land on the front part of your feet.

The way you do Bosu Ball lateral jumps influences what area of your physical fitness you focus on. Doing lateral jumps as fast as possible with smaller jumps mainly works your cardiovascular health.

You can also focus on jumping high and far. This will focus more on leg muscle power and strength.

If you have two Bosu Balls available you can also use both of them at the same time by jumping from one ball to the other.

How to do a Bosu Ball lateral jump
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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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