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How Much Do Bosu Balls Weigh?

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Bosu Balls are fitness equipment options that can offer many benefits. How much do the different Bosu Balls weigh?

You can describe the Bosu Ball as the top of a stability ball attached to a flat surface. You can use Bosu Balls in a variety of ways. The most typical uses include balance and coordination training but you can even use the weight of Bosu Balls as resistance.

The Bosu Pro and Bosu Pro Nexgen weigh 19 pounds, “The Original” 17 pounds, and the smaller Bosu Sport 10 pounds. An example off-brand half balance trainer weighs 12.45 pounds.

While this can be a nice addition to certain exercises, keep in mind that most people will need heavier weights or resistance to see a lot of muscle growth. Additionally, as you get stronger you preferably increase the weight you use.

The rest of this article also looks at the weight capacities of the different Bosu Ball types and what exercises you can do that take advantage of the weight of Bosu Balls.

Bosu Ball weights and capacities per model

There are different types of Bosu Balls and off-brand half ball trainers with slightly different weights, sizes features, and capacities.

These sometimes subtle changes can influence in what situations each model shines out. Some of the features below can get you started on finding out which of the types of Bosu Balls is the best for you personally.

Bosu Ball ModelWeight in LbsWeight in KgCapacity in LbsCapacity in Kg
“The Original” Bosu Ball177.71300136.05
Bosu Pro Balance Trainer198.62350158.73
Bosu Pro Nexgen198.62350158.73
Bosu Sport Balance Trainer104.54250113.38
Off-Brand Example12.455.65660299.32
Table with Bosu Ball weights and weight capacities

Exercises with Bosu Balls as weight

As mentioned before, there are many ways to use Bosu Balls. Most of the typical exercises do not really take advantage of the extra weight from this fitness tool.

Below you can find some of the exceptions that use the weight of Bosu Balls to make the exercises more challenging.

Bosu Ball burpees

To do a Bosu Ball burpee take the following steps:

  1. Stand up straight with your feet slightly wider than shoulder width. Hold the Bosu Ball on the sides with the round part pointing away from you.
  2. Squat down, preferably with your hips as low as your knees, and place the Bosu Ball on the ground.
  3. Kick back your feet so that you stand in a plank position. Make sure you keep your back straight and your shoulders above your hands.
  4. Slowly fold your arms at your elbows until your face is close to the surface of the Bosu Ball. Your upper arms should be at an angle of about 45 degrees or less to your sides. Another way to put it is if someone is looking down at you from above your arms should make an arrow, not a T.
  5. Stretch your arms again until you are back in the position of step 3.
  6. Kick your feet forward so that you are back in the position of step 2.
  7. Push yourself up with the help of your legs at an intensity where you jump in the air. Make sure you keep your back straight.
  8. Land with your legs at least slightly stretched to absorb the shock of landing.

During Bosu Ball burpees, the extra weight mostly makes the jump squat part harder. Individuals new to resistance training can build some muscle with burpees.

For strong individuals, burpees are generally more of a cardiovascular-focused workout.

How to do a Bosu Ball burpee

Bosu Ball tricep extensions

To do a Bosu Ball tricep extension take the following steps:

  1. Stand up straight with a good posture. Keep your arms straight up while holding a Bosu Ball.
  2. Slowly lower the Bosu Ball behind your head by folding your arm at the elbow as far as comfortable. Keep your upper arms pointing up and close to your body throughout the exercise. Change the angle of your wrists throught the exercise so the Bosu Ball doesn’t hit you.
  3. Raise the Bosu Ball again in a controlled motion into the starting position.

If you have other, more compact, weights you likely want to use these instead of a Bosu Ball. Even so, as the name implies Bosu Ball tricep extensions use the weight of the ball to work your tricep muscles (back of the upper arm).

Bosu Ball front raises

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

  1. Stand upright with your feet shoulder-width apart. Hold a Bosu Ball like a steering wheel. In starting position you just let the Bosu Ball rest against your body. Keep your arms slightly less than stretched throughout the exercise.
  2. Slowly move the Bosu Ball upward until your arms are horizontal.
  3. Lower the Bosu Ball back into starting position in a controlled movement.

The Bosu Ball front raise is an exercise that focuses on the anterior, front part of the, deltoids (the main shoulder muscle).

Bosu Ball hammer curls

To do a Bosu Ball hammer curl take the following steps:

  1. Stand up straight and hold a Bosu Ball in a way your upper arms are still more or less vertical and your arms can be as close to stretched as possible. Your hand palms will hold the Bosu Ball with hand palms facing inward.
  2. Slowly fold your arms at the elbows as far as you can. Keep your upper arms in the same position throughout the exercise. Shift your grip throughout the exercise so you can fold your arms further.
  3. Lower the Bosu Ball back into starting position in a controlled motion.

Bosu Balls are definitely not the ideal piece of fitness equipment to do hammer curls. That being said, this exercise can still help you work a few arm muscles including your biceps.

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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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