8 BOSU Trainer Exercises


By: , SparkPeople Blogger
  :  38 comments   :  72,475 Views

Walk into almost any gym and you have probably seen a stack of blue dome-shaped gadgets, better known as the BOSU (Both Sides Up) Trainer. This interesting piece of equipment allows you to use both sides for working on balance and proprioception while doing your strength training workouts. They have become a favorite with personal trainers as they help one to engage his/her core while performing strength training and balance workouts.

If you do not belong to a gym, you may want to consider adding the BOSU Trainer to your home gym inventory. For just around $100, you can include versatility and a higher degree of challenge to your workouts, all in the comforts of your own home.

If you have never used the BOSU Trainer click here to view Coach Nicole's introduction video on how to use it.

Shoulders, Cores, Glutes, Quads and Hamstrings

BOSU Squat with Overhead Press

Back, Shoulders and Core

Dead Lift with Row on BOSU

Biceps and Core

Alternating Bicep Curls on BOSU Flat Down

Arms, Core and Chest

BOSU Push Ups

Triceps and Core

Take a Walk

Quads, Hamstrings, Shoulders and Core

Squats on a BOSU with Front Raises

Glutes and Core

Booty Bridge

Glutes, Quads and Core

BOSU Squat Jumps

Have you ever used a BOSU Trainer? If so, does it add a challenge to your workouts? If not, would this be something you would want to add to your home exercise equipment inventory?

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    I like to use it when I am stretching! - 12/22/2017   9:55:31 AM
  • 37
    Will have to look in the thrift stores or garage sales to see if I can get one that is in good shape and not so expensive too. - 11/13/2017   1:11:10 AM
  • 36
    I asked for a BOSU for Christmas...after my first workout I wasn't sure it was truly a gift. Ha! Since then I have come to realize what an effective piece of equipment it is. Love mine, there are excellent workouts on YouTube...my favorite is from Shelly Dose. - 3/29/2016   6:50:49 AM
  • 35
    If cost is a factor, don't forget to check thrift stores or PlayItAgain sports, esp. a month or two after New Year's when resolutions go out the window. I've found bargain exercise equipment that way. :-)
    - 5/5/2015   9:07:46 PM
  • 34
    Thanks for the explanation and exercises, I would like to try a BOSU. - 12/12/2010   1:18:08 PM
  • 33
    I love bosu! - 11/8/2010   9:03:11 PM
  • 32
    The trainers at my gym use the BOSU a lot and I've included the push-ups in my work-outs. Have to admit they are not my favorite thing because they are really hard, but then I guess that's a good thing. - 11/5/2010   6:55:50 AM
  • 31
    I'm 61 so I certainly need to work on BALANCE and I've used one at the gym. Thanks for the exercises. - 11/5/2010   1:46:10 AM
  • KAM1953
    Looks interesting, but cost would keep me from using it at home and I don't belong to a gym. - 11/5/2010   12:26:08 AM
  • 29
    I've used the Bosu at the Y and loved it.It's a great workout! - 11/4/2010   7:41:38 PM
  • 28
    Have never used a BOSU - not sure if I would add it to my home gym though it sounds good - 11/4/2010   2:48:29 PM
    I have used this many times at the gym and it is quite a challenging workout! Great for push-ups and core work. - 11/4/2010   1:16:04 PM
    Yup, I've used it! But like others, I don't own one, just use the ones at the gym. I think it's too expensive for what it is. - 11/4/2010   12:51:39 PM
    Yes, I have used it, and it is tough! - 11/4/2010   12:39:12 PM
  • 24
    "For just around $100..." When I have an extra $100 lying around, I'll think about it. - 11/4/2010   12:28:27 PM
  • 23
    I have never used a BOSU, but I would definitely like to try one. It looks like fun, and it would add variety to any exercise routine. - 11/4/2010   11:45:19 AM
  • 22
    I've also used these in physical therapy. I think they're great and I'd like to have one, but they are expensive! - 11/4/2010   11:38:27 AM
  • 21
    I have never tried a BOSU. I'll have to look into getting one. I have a home gym so we'll see.... Very interesting! - 11/4/2010   11:00:53 AM
  • 20
    The BOSU is on my Christmas list! And, if I don't get it from Santa (husband), I'll go buy myself one. I love it! Great for hamstring activation exercises on the floor and of course the "wobbly" surfing when flipped over. - 11/4/2010   10:35:11 AM
  • 19
    The BOSU told me right off that my core was weak! At my first training evaluation he had me on it for balance check. It as amazing the difference a year can make. I don't use it as much as I probably should - these are great ideas to give a try.
    Thanks SP! - 11/4/2010   10:07:05 AM
    I've seen these in the gym but never thought you could flip it over and use it as a wobble board. KEWL! - 11/4/2010   9:01:33 AM
  • 17
    I've used the BOSU before. It helped with my balance. I have considered adding it to my home workout. - 11/4/2010   8:55:11 AM
  • 16
    I use the BOSU at the gym. It is a very good way to mix up your routine as well as add a challenge. It's also a great way to improve your balance and coordination. - 11/4/2010   8:47:58 AM
  • 15
    I love the BOSU! I used to take a class at my gym but it moved to another time that wasn't as convenient for me. I'd like to work out with one again though. - 11/4/2010   8:35:48 AM
  • 14
    First time I have ever heard of one. - 11/4/2010   8:09:33 AM
  • 13
    The BOSU is a staple in our Fitness and Wellness Program here at work. I'm still quite shaky on it when we do exercises with one leg (either balancing or bending over, touching the bosu and coming back up with one leg bent). I was able to do some of the exercises mentioned above in a recent class (I felt it on my thighs the next day!). I really enjoy the variety and challenge this piece of equipment offers to a workout. - 11/4/2010   7:30:53 AM
  • 12
    I would ultimately like to buy my own BOSU. I did work with one 2 years ago but didn't have a set program like what is available today. But first I am going to get a fit ball. I love using it instead of a bench for lifting weights. - 11/3/2010   11:39:33 PM
  • 11
    My trainer, Dawn the Tormentor, has had me on a BOSU from time to time for the last three years. I worked out with her for two years before I started taking this whole journey seriously, and at first we just stood on it. Then I'd do step-ups on it. It scared me to death. I felt wobbly and out of balance.

    Three years later, the last year of which has been on SparkPeople, seen much more exercise and a 150+-lb weight loss, I can get on the BOSU without fear. Today, Dawn the Tormentor (she knows and loves that I call her that!) put it in front of the pulley machine, and I was doing squats and raises on it. I'm doing better! It's still not my favorite piece of equipment, but I don't have to like it the best to know how helpful it can be. - 11/3/2010   11:19:44 PM
  • WANDAC2013
    I had to go for physical therapy earlier this year and one of the things I had to do was stand on one leg on the flat side of the BOSU.... I ended up with an amazing increase in balance which is great for walking on trails and uneven dirt paths which I do daily. I WANT a BOSU---recently found one for about $75 and am thinking of getting it for myself for Christmas! - 11/3/2010   10:58:37 PM
  • 9
    I went to the gym tonight, nervous about all of the equipment that was new to me. I need to check out this site a bit more before I go tomorrow. ;) - 11/3/2010   10:04:58 PM
  • 8
    i've had a bosu since 2003 but i rarely use it since there weren't many workout dvds when i bought it. i'm going to check amazon to see if there are any new ones because it did provide a decent workout but i got bored (i get bored with my workouts easily - need variety and a lot of it!) - 11/3/2010   9:52:59 PM
  • 7
    I was instructed to use the BOSU when I tore my Achilles tendon last year...It made me realized very quickly how much my balance had deteriorated in the last few years. Just the one foot balancing was a challenge at first. I am going to check out some of the other exercises listed above to add to my core exercises.... - 11/3/2010   7:57:46 PM
    the key seems to be balance . something of which i am not to swift .out of balance in many ways . might be nice to have but am wondering if i might break my neck .or at best a leg . good luck to all who have one are buying one or want to buy one . - 11/3/2010   5:21:57 PM
  • 5
    We were given an in-service on how to help autistic students. Many exercise "tools" were part of the in-service including a stability ball and other things. One "tool" was for standing and balancing on. It is supposed to help them think while studying their spelling words for example.

    It's interesting how fitness gadgets can help children. I would use them with all children, not just autistic. - 11/3/2010   3:55:02 PM
  • 4
    I have wanted a BOSU for at home for a REALLY long time! I have heard, however, that you have to be careful when purchasing one to make sure that you get the real thing and not a similar but off-brand copy. The off-brand ones are apparently prone to popping or separating from the base. Just what I have heard... - 11/3/2010   3:25:13 PM
  • 3
    So glad you added this - I have a BOSU but use it inconsistently. It can make any exercise more challenging - try simply doing biceps curls standing on it, and you'll see! Anything that will get me to use it more is MUCH appreciated! - 11/3/2010   2:45:30 PM
  • 2
    I broke my ankle back in March. My physical therapist recommended using a BOSU for strengthening and balance training to rehab the ankle. We have them at the gym. I love using it. - 11/3/2010   2:10:12 PM
    I love working with the Bosu! It really helps to work your muscles in a different way and help to train under worked groups like hip flexors and stabilizers in the ankles and knees! Great workout list!! - 11/3/2010   1:09:38 PM

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