BOSU Single-Leg Balance Hold

Setup & Positioning

• Place the BOSU dome-side up on a stable floor.
• Step onto the center with one foot, keeping a soft bend in the knee.
• The free leg can hover in front, behind, or bent at the knee.
• Engage your core and keep your shoulders relaxed.

Key point: “The goal is to stay tall and still—let the small stabilizers do their job.”

Execution

1. From your single-leg stance, find a steady focal point in front of you.
2. Keep your hips level and core tight to minimize wobble.
3. Hold the position for the set time, adjusting your foot and ankle as needed.
4. Step down with control, then switch legs.

Where You Should Feel It

• Foot and ankle stabilizers working to maintain balance
• Glutes and hip stabilizers keeping the pelvis level
• Core muscles preventing torso sway

Where You Shouldn’t Feel It

• Knee strain from locking the joint
• Lower back tension from leaning
• Excessive shoulder tension from “bracing” up top

Breathing

"Breathe slowly and steadily—don’t hold your breath while balancing."

Common Mistakes to Avoid

1. Standing off-center on the BOSU – Always find the dome’s middle.
2. Locking the stance knee – Keep a slight bend for shock absorption.
3. Looking down – Keep eyes forward to engage the body’s balance systems.
4. Relying on big movements to rebalance – Use small ankle adjustments instead.