Coach Nicole's Favorites: BOSU Squat with Press

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In this series of videos, Coach Nicole demonstrates some of her favorite exercises--moves that she actually uses to stay in shape. This ''triple threat'' exercise works your upper body, lower body and core muscles while also helping improve your balance.

About the BOSU Squat with Overhead Press Exercise
  • Fitness Level: Intermediate to Advanced
  • Equipment Needed: BOSU Balance trainer and dumbbells
  • Type of Exercise: Strength and balance training
  • Muscles Worked: Shoulders, Core (abs, obliques, lower back) and legs (glutes, quads, hamstrings)
  • Safety Tip: This is not an exercise for beginners, or for people with balance issues.

Member Comments

  • I think I will do this right now. - 6/25/2015 10:50:25 AM
  • I have a BOSU Ball that just sits on the shelf. I occasionally get it out to try it but my balance is so poor that I can't use it. A younger person might find it an advantage but at my age, a fall would be disaster so it was kind of a waste for me. - 6/25/2015 8:56:24 AM
  • So I don't own a BOSU ball, but I do have that half-inflated bosu ball wanna-be that SparkPeople sold a few years ago (balance ball, I think they called it, sort of oval?). But today with my knee creaking, it was enough of a challenge just to stay balanced on the floor and do the arm exercise as if I was carrying weight. When I get stronger or am upstairs where the other weights are and my balance ball thing is, I'll try it again. - 5/12/2015 3:47:11 PM
  • This gives me a great goal to work up to! It looks challenging but actually kind of fun. Thank you for the video. I am marking it in my favorites. Hopefully it is still around once I am ready for this!! - 4/30/2015 2:28:33 PM
  • Do you have any Sitercises videos. I can not stand for a minute without holding on. - 1/5/2015 7:16:51 AM
  • Have to say I am glad my personal trainers do NOT use things like the bosa ball. I already have a balance problem, and could not use that device. YET, I have gained over all strength like you would not believe! - 12/6/2014 9:03:34 PM
  • Great video, but it would great if Bosu balls were not so expensive. - 2/8/2014 6:07:49 AM
  • I like to use the bosu with the flat part on top. Is that just as good exercise as if you stand on the squishy part? I hate it when my feet slide to the side of my shoes. Thank you in advance. - 11/12/2013 4:13:19 PM
  • Great demonstration. Love the exercise - 10/1/2013 11:16:15 PM
  • Good demonstration, how do you modify if your knees give you problems? - 8/21/2013 8:17:20 PM
  • Holy crap. I can barely do squats sans dumbbells on the BOSU ball. - 7/3/2013 11:11:18 AM
  • Great video. - 5/28/2013 2:02:29 PM
  • take deep breathes helps you to relax n balance - 5/7/2013 1:53:07 PM
  • I wasn't able to watch this video. I'll try to watch it later from another pc... - 5/7/2013 1:40:02 PM
  • For all the folks griping about the ads...simply add an Ad Blocker to your browser. I've used one for over a year on this site and I don't encounter any bothersome ads at all. Such a simple solution! - 4/1/2013 7:46:30 PM