Legs · Bosu Ball
Bosu Ball Squat
How to do the bosu ball 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 with your feet about shoulder-width apart. Push your hips back and bend your knees to lower until your thighs are at least parallel to the ground, keeping your chest up. Drive through your heels to return to standing.
- 1Balance on the Bosu and sit back into your squat so you feel your ankles, feet, and calves stabilising you
- 2As you lower, feel your quads and glutes engaging while your core braces for balance
- 3Maintain an upright torso and keep your knees tracking over your toes to feel controlled through the movement
Common mistakes
- Don't let your knees cave inward or your ankles roll; keep your weight evenly distributed
- Avoid rushing the squat, take your time to maintain balance and control
- Don't lean excessively forward or lift your heels off the Bosu
Muscles worked
The bosu ball squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the bosu ball 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 April 2026.