BOSU Squats: Improve Proprioception

How to do BOSU Ball Squats

1. Stand on the BOSU ball with your feet shoulder-width apart and your toes pointing slightly outward. Make sure they align with the angle of your knee. 
2. Lift your arms out in front of you to keep yourself balanced throughout the squat.
3. Activate your core. Pretend you’re tensing your abdomen in preparation for a punch. You should feel tension in your abdominals, obliques, lumbar, and glutes. In the mirror, your belly should look a bit rounded (sucking in is NOT bracing the core).
4. Pull your shoulder blades slightly back and keep your eyes forward to maintain a neutral spine position.
5. Hinge at the hips, bend at the knees, and slowly lower yourself into a squat.
6. It is OK to lean a little forward and have your knees go past your toes. Squat form depends on your body structure (e.g., long vs short femurs), flexibility, centre of gravity, and how low you want to go. 
7. Push up through your hamstrings and quads to return to the starting position. 
8. Complete 3 sets of 8 reps, or as your ability allows.

Tips for BOSU ball safety

• Focus on a static object. Like with balancing on one leg, this will help you stay upright. 
• If you’ve never used a BOSU Ball or Wobble Board before, do these squats near a wall so you can grab it if needed. Better to be safe than sorry. 
• DO NOT use heavy weights. The unstable surface makes using weights (especially heavy barbells) extremely dangerous. If you want to add weight, try dumbbells or a kettlebell that’s well within your lifting range. 
• Stand on the squishy part. Especially if you’re a beginner, flipping the ball upside down will introduce too much instability. 
• Work on your flat surface squat form first. Until you have your positioning down and all your muscles firing correctly, it’s best to avoid jeopardising your form further through instability.

Knee Support for Squats

The medical-grade knit and patella pad in our GenuTrain Knee Support activate the muscles and improve sensorimotor function, protecting the knee and improving your awareness of how you move and position the joint.

You can also try our Sports Knee Support, which has a similar design and moisture-wicking knit for more intense workout sessions.