How To Do A Squat & Bicep Curl Combination With Tubing Video

Squat and biceps curl combinations will challenge your balance and work all your major muscles. Learn how to use resistance bands to do quad and bicep curl combinations on a bosu ball from a certified personal fitness trainer in this exercise video.

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Use bosu ball
Down into squat
Into bicep curl
Pull band up
Elbows in tight

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi, I'm going to demonstrate how to do a squat and a bicep curl on a Bosu ball. Some Bosu balls actually have handles on either side of the base so that you can use your exercise tubing that way. We don't have that on our Bosu ball today, so what I'm going to do is put the band right underneath the arch of my feet, come up until you're about on the third ring on your ball, stabilize your body so you're about shoulder width apart, no wider. We're coming down into a squat. Stabilize is the keyword here. We're coming down into a squat. As we come up, we're doing our bicep curl, elbows are tight. You want to avoid the knees shooting over your toes. So you're squat's going to be very limited. You don't have to go too far for these to work. Come up, pull that band up, squat and drive it up. Elbows remain tight next to the rib cage, pull straight up. You're putting a little bit more pressure in your pinky than the rest of your fingers. Relax the shoulders, exhale, come up, inhale, lower. So you've got a lot of things going on. This really challenges your balance system. So make sure that you're fine in that third ring on the ball. If you feel like you're too wobbly, just put your hands on your hips and try to get those squats going. So you're sinking back into your chair and straight up, and then just do your bicep curls on their own. So you can either compound this one by putting them together or do one at a time, whatever you're comfortable with. We want two to three sets of eight to 12 repetitions. So set up. You want to make sure that you're on about the third ring, second with your--outside of your foot, and the second ring with the inside of your foot. Elbows tight, squat, make sure that your knees don't go over your toes. You want to still see the tips of your toes, elbows stay tight, drive that band up, release it down. So we're only going to release that band down just a little bit so we keep that tension on it. We don't want to let the tension go because then your body's going to go all over the place and you're going to be wobbling from side to side. So take your time with it. Again, eight to 12 reps in two to three sets. And that's how we do our squat on the Bosu ball using exercise tubing and bicep curls.

How to Do a Squat & Bicep Curl Combination With Tubing Video

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