Exercise guide · Intermediate · Balance

Squat on BOSU Ball Prone: How to Do It & Muscles Worked

The squat on a BOSU ball is a lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. The unstable surface of the BOSU ball increases the challenge to balance and core stability, making the movement more demanding than a standard squat.

Primary muscles
Quads
Secondary muscles
Calves , Glutes , Hamstrings
Equipment
Bosu Ball
Level · type
Intermediate · Balance
Demonstration of the squat on bosu ball prone
Front view: muscles worked by the squat on bosu ball prone. Primary: quads. Secondary: calves, glutes and hamstrings.
Back view: muscles worked by the squat on bosu ball prone. Primary: quads. Secondary: calves, glutes and hamstrings.
Primary Secondary

How to do the squat on bosu ball prone

  1. Step 1: Place the bosu ball on the ground with the flat side up.
  2. Step 2: Stand with your feet shoulder-width apart and position yourself on top of the bosu ball.
  3. Step 3: Lower your body down by bending your knees and hips, as if sitting back into a chair.
  4. Step 4: Keep your chest up and your weight on your heels. Perform with prone intensity.
  5. Step 5: Lower yourself until your thighs are parallel to the ground.
  6. Step 6: Pause for a moment, then push through your heels to return to the starting position.
  7. Step 7: Repeat for the desired number of repetitions.

Squat on BOSU Ball Prone alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.