Legs · Bosu Ball
Single Leg Stand on BOSU Ball
How to do the single leg stand on bosu ball, 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
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Step onto the center of a Bosu ball dome and balance on one foot with the other lifted off the surface. Keep a slight bend in the standing knee and hold the balance for the set time, letting your foot and ankle work against the unstable dome. Switch legs and repeat.
- 1Feel your foot and ankle constantly adjusting on the soft dome
- 2Keep your hips level and your standing glute engaged
- 3Brace your core to control the wobble of the Bosu
Common mistakes
- Don't let your standing hip collapse to the side
- Avoid stiffening up; let the ankle make small corrections
- Don't look down at your feet; fix your gaze ahead
Muscles worked
The single leg stand on bosu ball mainly works the glutes and calves, with the lower abs, obliques, quads, tibialis anterior, lower back, upper abs, hamstrings, adductors, and hip flexors assisting.
- GlutesPrimary
- CalvesPrimary
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- Tibialis AnteriorSupport
- Lower BackSupport
- Upper AbsSupport
- HamstringsSupport
- AdductorsSupport
- Hip FlexorsSupport
Kovo programs the single leg stand on bosu ball 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 glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.