Legs · Bosu Ball
BOSU Ball Mountain Climber
How to do the bosu ball mountain climber, 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
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Place both hands on the flat base of a flipped Bosu ball and set up in a plank with your shoulders over your hands and body straight. Drive one knee toward your chest, then quickly switch legs in a steady running motion. Keep alternating knees to chest while your core fights the wobble of the unstable base.
- 1Your abs and hip flexors driving each knee toward your chest
- 2Your shoulders and core working to stay stable on the wobbly base
- 3A strong plank line from shoulders to heels throughout
Common mistakes
- Don't let your hips sag or pike up as you switch legs
- Avoid swinging your legs with momentum or losing your grip on the base
- Don't hold your breath or round your shoulders; keep a tight plank
Muscles worked
The bosu ball mountain climber works the quads, glutes, hamstrings, upper abs, and calves.
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Upper AbsSupport
- CalvesSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the bosu ball mountain climber 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.