Get Fit!  > Legs  > Bosu (Legs)

Difficulty: Intermediate Bosu Jump Squat

Focus: Quadriceps, glutes, hamstrings, core stabilizers

Stand upright in a “centered” position on the dome side of the Bosu, place your feet about hip-width apart, your arms bent at 90 degrees at your side, and a soft bend in your knees.

Keep your weight on your heels; bend your knees and squat down by lowering your hips until your upper thighs are almost parallel to the floor and your arms are behind you (Fig.1).

While in the squat position your knees should not move forward beyond the front of your toes, if this occurs you need to shift your weight backwards slightly. Hold this position, take a deep breath in and then push your heels into the Bosu and start to move your arms forward propelling your body up into the air (Fig.2).

As you land on the Bosu bend your knees to absorb the shock and lower yourself back down into the squat position and repeat until the desired number of repetitions is complete.

To increase the difficulty of this exercise:

  • Increase the speed at which you perform the exercise.
  • Increase the power behind your jump trying to get higher into the air.
  • Add a medicine ball for more resistance (Fig.3).


      


Considerations and Contraindications:

  • As you explode up into the air, keep your arms bent at 90 degrees to assist with stabilizing.
  • Keep your knees and hips in-line throughout the squat.
  • Do not let your knees go over your toes as you squat down.
  • Keep your back straight and head in line with your spine.

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