Skip to content
Weight Loss Made Practical » Exercise » Standing On A Bosu Ball: How To, Which Side,…

Standing On A Bosu Ball: How To, Which Side,…

There are many different ways to improve your current movement routine. What about standing on a Bosu Ball, what will the effects be?

The Bosu Ball is basically the top of a stability ball attached to a flat surface. Standing on this piece of fitness equipment can offer a few benefits.

Two of the main benefits of standing on a Bosu Ball include improving balance and strengthening your ankles. Similar to other types of exercises you want to adjust the difficulty to your current skill level.

For balance training beginners that means standing on the round part of the Bosu Ball with a sturdy object for support.

More experienced individuals want to add a variety of arm and leg movements and/or stand on one leg, possibly together with implementing something like a medicine ball.

When it comes to ankle training, you mostly adjust the movements you do and how much extra resistance you use.

Standing on a Bosu Ball and its variations can be a good exercise for these specific fitness goals. For other goals, there are typically many better exercise options.

Whether you should add sessions of standing on a Bosu Ball to your routine ultimately depends on things like your personal situation, personal preference, and training goals.

How to stand on a Bosu Ball

How you should stand on a Bosu Ball is relatively straightforward. You simply put a good Bosu Ball on the ground, step on it with one foot, add the other foot, and balance yourself. Additionally, you want to keep your knees slightly bent.

If standing on the Bosu Ball is currently too challenging for you, you can hold a wall, hold another sturdy object, or ask a training partner for help.

Something to keep in mind is that standing on the flat side (upside down) of the Bosu Ball is typically harder when it comes to balance and coordination.

On the other hand, standing on the round part of the Bosu Ball is typically more challenging for your ankle muscles.

If standing on two legs on the flat part of the Bosu Ball is too easy for you, you can also make this more challenging to keep seeing training progress. First of all, you can try doing the same thing but on one leg.

Next, you can do a variety of Bosu Ball balance exercises where you implement a variety of arm and leg movements.

Another option that you can combine with these things is using a variety of Bosu Ball accessories. For example, you can do throwing exercises with a medicine ball (possibly with a partner) while standing on a Bosu Ball.

How to stand on an upside down Bosu Ball

Muscles worked standing on a Bosu Ball

Standing on a Bosu Ball is typically not that hard on most muscles but you do “work” a few. These include your ankle muscles, quadriceps, glutes, hamstrings, inner thighs, outer thighs, calves, and core muscles.

That being said, the way you build grow and strengthen these muscles is by engaging them so that they get damaged enough.

This may sound counterintuitive but this damaging makes it so your body repairs these muscles, and adds a bit more to be better prepared to exert similar efforts in the future.

Unfortunately, the most typical ways of standing on a Bosu Ball are not that challenging for your muscles. To really train them you want to turn to other exercises.

Potential risks

The main thing to keep in mind is that you can also overdo it with the Bosu Ball.

One way to do this is by choosing exercises that are too challenging when it comes to balance for your current skill level. This can lead to you falling down and the injury risks that come with that.

Secondly, the unstable surface can also be the cause of ankle injuries if you overdo it.

In both cases, the message is that you want to challenge yourself with the Bosu Ball but not too much. What this means in terms of what exercises to do with what weights will vary from individual to individual.

Bosu Ball alternatives

Standing on the Bosu Ball can be a good addition to your workout routine, there are also some equipment alternatives available for training similar aspects of your physical health. Some of these Bosu Ball alternatives include:

  • Balance boards
  • Balance pads
  • Exercise ball
  • Balance discs
  • Free weights and a flat floor

Which one of these options is the best depends on things like your personal situation, training goals, the equipment you have available, etc.


Many people can benefit from standing on a Bosu Ball and adjusting the movements to their skill levels and training goals.

Something to keep in mind is that this will mostly be beneficial for balance and ankle strength. For other fitness goals, you will have to turn to other Bosu Ball exercises and other fitness equipment.

If you decide to implement more Bosu Ball exercises make sure you don’t overdo it. When in doubt you can start small and build up from there or talk to an expert and see what exercises fit your personal situation.


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.