Improve Full-Body Stability With Three BOSU Exercises | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Improve Full-Body Stability With Three BOSU Exercises

September 26, 2011

Must See Strength Training Videos

Stability is the foundation of any athlete’s success on the court or field. To build upon that foundation, you need to find new ways to avoid plateaus and keep improving. Below are three exercises that will challenge your stability and build strength in your lower body, core and upper body.

BOSU Squat
Developing the stabilizing muscles around the major lower body muscles (quads, glutes, hamstrings) is essential for all athletes. Being able to stay on your feet after an awkward landing can be the difference between making a play and giving up possession to your opponent.

The BOSU Squat is a stabilization exercise that forces you to maintain balance and engage muscles you didn't know you had. If it's your first time, perform the exercise without any weight. Leave your ego at the door and make sure you can complete the exercise with proper form, because your muscles will be in for a shock. As your body becomes used to the challenge, you may hold dumbbells at your sides and close your eyes for increased difficultly.

  • Place BOSU on the ground with plastic disc facing up
  • Slowly and carefully step onto BOSU, placing feet shoulder-width apart
  • Squat until thighs are parallel to ground with arms extended straight in front
  • Squeeze glutes and push through heels, extending hips forward
  • Return to start position; repeat

Sets/Reps: 3x15

BOSU Push-Up
Any athlete can benefit from strong stabilization muscles in the chest—especially if he needs to control opponents who constantly shift their force (think blocking in football).

BOSU Push-Ups force you to control an unstable surface as you lower your chest toward the ground. Athletes performing this exercise for the first time might want to shorten their range of motion and work up to touching their chest to the ball.

  • Place BOSU ball on ground with plastic disc facing up
  • Keep hands on sides of ball
  • Engage core and squeeze glutes to maintain straight back
  • Slowly lower chest toward ball, pause at bottom of movement and drive up to start

Sets/Reps: 3x15

BOSU Russian Twist
A six-pack might work for Hollywood, but developing only the superficial muscles of your core won’t do much for your performance. Challenging your core’s stabilization muscles is what truly builds a powerful abdominal section and helps prevent injury.

BOSU Russian Twists force you to maintain balance on an unstable surface while performing a rotating movement similar to many actions in sports, including ripping a rebound from an opponent, firing a slap shot or hammering a home run.

  • Sit on top of BOSU with knees bent
  • Shift weight back and raise feet off ground
  • Clasp hands together and turn to left
  • Tap hands against BOSU
  • Repeat movement to right
  • Continue alternating for specified reps
  • Add med ball after mastering form

Sets/Reps: 3x15 each side

Milwaukee Bucks Star Brandon Jennings Performing Russian Twists

Photo:  facebook.com, exercise.wsu.edu, flickr.com

Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Must See
Antonio Brown Juggles 3 Footballs
Views: 1,088,316
Abby Wambach Will Do Whatever It Takes
Views: 2,195,250
Colin Kaepernick Explains His Ridiculous Socks
Views: 21,945,678

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

The Best Single-Leg Exercises for Youth Athletes

Training with single leg exercises is a subject that comes up when in the context of almost every sport. We propel ourselves when we sprint from one...

Perfect Your Squat Technique With the Unloaded Squat

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Putting Together an Off-Season Workout for Point Guards

Bench Press Grip Guide: How Hand Placement Changes the Exercise

6 Gym Machines That Are Actually Worth Your Time

4 Simple Golf Core Exercises to Increase Your Driving Distance

12-Week Resistance Band and Chain Workout

How Functional Training Has Overly Complicated Strength Training

How Strength Training Changed Rory McIlroy's Game

10 Ways to Get Stronger With a Sandbag

3 Post-Activation Potentiation Combos for Explosive Strength

How to Improve Shoulder Strength and Flexibility

7-Exercise Core-Blasting Workout

3 Tricks for a Stronger Front Squat

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

7 Ways to Work Out Competitively Without CrossFit

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

A Better Way to Train Your Core

These 3 Single-Leg Movements Will Improve Your Squat Technique

How NOT to Perform a Pull-Up (With Fixes)

Build Max Power With These Pulling Exercises

Posterior Chain Fixes to Improve Your Game

5 Exercises to Develop Soccer Power

Mike Boyle's 5 Tips for More Effective Workouts

3 Simple Strategies for a Better Workout

Master the Lateral Lunge to Improve Your Hockey Stride

Never Bench Press With Your Feet in This Position

7 Strategies for Faster Workout Recovery

Dominate Your Bench Test With This Strategy

3 Nordic Hamstring Curl Exercises to Boost Your Performance

How to Design a Greco-Roman Wrestling Training Program

7 Farmer's Walk Variations for Improved Core Strength

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

4 Deadlift Variations to Increase Your Pull

Reach New Training Heights With Resistance Band Exercises

Prevent ACL Injuries With This Exercise

How Often Should You Vary Your Exercise?

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Develop Core Strength for Throwing

5 Ways to Get a Higher Vertical Jump

Increase Your Explosiveness with the Power Curl

Improve Soccer Agility with Lateral Strength Exercises

7 Best Lower-Body Strengthening Exercises

Use Eccentric Lifts to Increase Size and Strength