BOSU Squat Hold

Setup & Positioning

"Place the BOSU dome-side up on a flat surface. Step onto the center with your feet about shoulder-width apart. Stand tall, core braced, and eyes looking forward—not down."

Key point: “Center your weight over the middle of the BOSU and keep your feet flat—don’t grip with your toes.”

Execution

"From a standing position, bend your hips and knees to lower into a squat, keeping your chest up and your back neutral. Stop when your thighs are roughly parallel to the floor—or as low as you can go while staying stable. Hold this position, focusing on steady breathing and small ankle adjustments to keep the BOSU level. When finished, slowly return to standing before stepping off carefully."

Where You Should Feel It

• Quads, hamstrings, and glutes supporting your position
• Core muscles engaged to keep your torso upright
• Ankle and foot muscles working to maintain balance

Where You Shouldn’t Feel It

• Sharp knee pain from letting the knees travel too far forward
• Lower back discomfort from rounding your spine
• Excess pressure in the toes from leaning too far forward

Breathing

"Breathe steadily throughout the hold—inhale through your nose, exhale through your mouth—keeping your core braced the entire time."

Common Mistakes to Avoid

1. Looking down at your feet – This throws off your balance.
2. Letting knees cave inward – Keep them aligned with your toes.
3. Standing too narrow or too wide – Find a stance that feels stable on the BOSU.
4. Leaning forward excessively – Keep your chest up to protect your back.