The half-ball, or BOSU balance trainer, is a soft-filled plastic dome fixed to a stable, rubberized base. You can use it with either the dome or the platform facing up, which is the meaning behind its abbreviated name: both sides utilized. The BOSU increases the challenge of compound exercises, requiring you to recruit more stabilizer muscles to maintain your form. Like the stability ball, it's an ideal conditioning tool for new exercisers and seasoned athletes alike.
Single-leg Squat
Since you must support your entire body weight with the quadriceps, hamstring, calf and gluteal muscles of one leg, single-leg squats are more intense than traditional squats. Stand with your feet together on top of the BOSU, dome side up. Engage your abdominal muscles and extend your arms forward at shoulder height. Lift one foot off the dome, extending your knee to straighten your leg. With control, lower your hips down and back by bending your supporting knee while simultaneously reaching your lifted leg forward to counterbalance the movement. Don’t allow the knee of your squatting leg to extend past the middle of your foot. Hold the position momentarily before pressing back up. Repeat until you can’t maintain technical form, then switch sides.
Lateral Jumps
Performing plyometrics, or explosive jumps, on a BOSU trainer increases the challenge to your core and other stabilizing muscles because you’re landing on an unstable surface. Stand next to the BOSU with your feet hip-width apart and abdominal muscles engaged. Keep your arms at your sides in a ready position. Lower your hips down and back into a half-squat, loading your legs. Maintain a flat back. As your toes start to lift up, pause briefly, then explode upward and sideways, extending through your ankles, knees and hips to push off the floor. Land softly, with both feet on top of the BOSU. Immediately lower your hips into another half-squat to load the next jump. Explode off the dome to the other side, landing softly on the floor.
Forward Stationary Lunge
Performing a forward stationary lunge on the half-ball requires and develops leg strength and stability. Stand behind the BOSU with your hands on your hips. Step one foot forward, landing it on the center of the dome, raising your back heel off the floor and coming up onto the ball of your foot. To lunge, simultaneously bend your front knee while driving your back knee toward the floor. Your front knee should be aligned over your ankle, while your back knee should be aligned under your hip. Press out of the lunge by straightening your knees to drive your torso back up. Maintain foot position and perform several repetitions before alternating sides.
Squat Jumps
Squat jumps differ from lateral jumps in that you must stick your landing and stay balanced, rather than instantly rebounding back onto the floor. Stand behind the BOSU with your feet hip-width apart, abdominal muscles engaged and arms at your sides. Lower yourself into a half-squat by bending your knees and shifting your hips back and down. Continue downward, loading your legs until your toes start to raise up off the floor. Explode upward and forward, extending through your ankles, knees and hips to push off the floor. Land softly on top of the dome, rolling through your heels and shifting your hips back and down to absorb the landing.
References
- “The Athlete’s Ball: Integrative Training”; Rick Jemmett; 2004
- BOSU: What Is BOSU?
- American Council on Exercise: BOSU Trainer Exercises
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