Legs · Bosu Ball
BOSU Ball Step-up High Knee Air Twist
How to do the bosu ball step-up high knee air twist, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bosu Ball
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand in front of a Bosu ball with the dome facing up. Plant one foot on the center, drive up to stand tall, and snap the trailing knee up high while twisting your torso toward that knee. Untwist as you step back down under control, then repeat, staying balanced on the unstable dome.
- 1Your quads and glutes powering you up onto the dome
- 2Your obliques rotating your torso toward the driving knee at the top
- 3Your core fighting to keep you balanced on the unstable surface
Common mistakes
- Don't fling your torso around; rotate with control from the trunk
- Avoid letting your standing knee collapse inward
- Don't hop or use momentum to get on top of the dome
Muscles worked
The bosu ball step-up high knee air twist mainly works the quads and glutes, with the obliques, hamstrings, calves, hip flexors, upper abs, and lower abs assisting.
- QuadsPrimary
- GlutesPrimary
- ObliquesSupport
- HamstringsSupport
- CalvesSupport
- Hip FlexorsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the bosu ball step-up high knee air twist 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.