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...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 153,367
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,757
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,271,129
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

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,718,086
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,170,372
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,683
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,292
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,437

Load More
More Cool Stuff You'll Like
2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

Building Brakes for More Speed

Building Brakes for More Speed

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

YardBarker