Legs · Bosu Ball
BOSU Ball Goblet Squat
How to do the bosu ball goblet squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bosu Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Stand on top of a Bosu ball, dome up, holding a weight close to your chest with both hands. Push your hips back and bend your knees to lower until your thighs are at least parallel, keeping your chest tall and elbows inside your knees. Drive through your heels to stand back up, balancing on the unstable dome throughout.
- 1Hold the weight at your chest and sit back into your heels, feeling your
- 2quads and glutes engage
- 3Your core bracing hard to keep you balanced on the wobbly dome
- 4A strong drive through your heels as you stand and squeeze your glutes at the top
Common mistakes
- Don't let your knees cave inward or your weight shift onto your toes
- Avoid letting the weight drift away from your body or your chest collapse
- Don't rush; control the descent and keep tension on the unstable surface
Muscles worked
The bosu ball goblet squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
Kovo programs the bosu ball goblet squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.