BOSU exercises: the best workouts to improve your balance and strength

Functional training has gained popularity in recent years thanks to its focus on improving natural movement, strength and stability. Within this type of training, the BOSU Balance Trainer has become an essential tool due to its versatility and effectiveness. Whether you train at home or in the gym, including BOSU exercises in your routine can make a real difference to your performance and injury prevention.

In this article, we will explain in detail what a BOSU is, how it works and why you should include it in your training. We will also share the best BOSU exercises, organized by objective: balance, strength, core, cardio and rehabilitation. In addition, we will include a beginner routine and recommendations for choosing the ideal equipment, such as the Salter BOSU.

What is a BOSU and how does it work?

The name BOSU comes from “Both Sides Up”, which means it can be used on both sides: the flat base or the inflatable dome. This device combines the benefits of an unstable platform with the possibility of performing strength, endurance and balance exercises.

BOSU features:

• Inflatable PVC half-dome surface.

• Non-slip flat base.

• Allows multidirectional training.

• Easy to store and transport.

Benefits of BOSU training:

• Improves balance and proprioception.

• Activates the stabilizing muscles.

• Increases functional strength.

• Promotes neuromuscular coordination.

• Can be integrated into rehabilitation, cardio or strength routines.

Best BOSU exercises for each objective

Below, we share a selection of exercises organized according to the training objective.

1. Balance exercises

a. Single-leg balance

• Stand on the BOSU with one foot.

• Hold your balance for 30 seconds.

• Switch legs.

b. Squats on the BOSU, dome side up

• Step onto the centre of the BOSU with both feet.

• Bend your knees and lower your body into a controlled squat.

• Perform 2-3 sets of 10 repetitions.

2. Core exercises

a. Plank with elbows on the BOSU

• Place your forearms on the dome of the BOSU.

• Engage your core and hold the plank for 30-60 seconds.

b. Abdominal crunch

• Lie on the BOSU with your lower back supported.

• Perform standard crunches.

3. Strength exercises

a. Push-ups with hands on the BOSU

• Place the BOSU with the dome facing down.

• Place your hands on the flat base and perform push-ups.

b. Single-leg deadlift

• Stand on the BOSU with one leg.

• Lean forward while keeping your back straight, then return to the starting position.

4. Cardiovascular exercises

a. Lateral jumps

• Jump from one side of the BOSU to the other, maintaining a steady rhythm.

b. Burpees with BOSU jump

• Perform a burpee and jump onto the BOSU at the end of each repetition.

Complete beginner BOSU routine

Total duration: 30 minutes
Objective: improve balance, basic strength and stability

1. Warm-up 5 minutes

   • Walking in place

   • Dynamic stretching

2. Circuit repeat 3 times:

   • Squats on the BOSU 10 reps

   • Plank 30 sec

   • Single-leg deadlift 8 reps per side

   • Abdominal crunch 15 reps

   • Lateral jumps 30 sec

3. Cool-down 5 minutes

   • Static stretches with the BOSU

Why choose the BOSU?

The Balance Trainer is ideal for both beginner users and professional trainers. It has a resistant, non-slip surface and is designed to withstand demanding workouts.

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Start training today

Incorporating the BOSU into your routines can transform the way you train. It is a complete tool that improves balance, strengthens the core, increases your cardiovascular capacity and enhances overall stability. It is also fun, challenging and adaptable to any level.

Whether you want to rehabilitate an injury, increase the difficulty of your workouts or work on your balance effectively, BOSU exercises can help you achieve it. Equip yourself with a professional model like the one from Salter and start transforming the way you train today.