10 Beginner BOSU Balance Trainer Exercises

The BOSU Balance Trainer (BT) is a great tool for working on balance, stability and core strength.  Use the dome side for everything from cardio moves to strength training exercises, and use the platform side for core work.  The following exercises offer some basic, beginner moves on the BT to help you get used to the surface.  You'll find standing moves, lower body exercises and core exercises.  A few points to keep in mind:

  • If you're feet ache, take breaks from the dome and march on the floor
  • Add a contact point if you feel too unstable -- a wall, a chair or a bar can help you keep your balance
  • Take away a contact point if the exercises are too easy.
  • If these moves aren't challenging enough, try this more advanced BT workout.

Form Pointers for the BOSU Balance Trainer Exercises

People abs on BOSU
Getty Images/Eliza Snow
  • Always keep your body in proper alignment during each exercise.  It's normal to shift to keep your balance, but make sure you don't slump. 
  • Be prepared to fall off a few times as you get used to these exercises
  • Take your time.  It takes a while to get used to standing on such an unstable surface. 

Heel Digs on the BOSU

BOSU Heel Digs
BOSU Heel Digs. Paige Waehner

Stand in front of the BT and place the right heel on the dome.

Return to start and repeat with the left foot, moving as quickly as you can and allowing the heel to bounce off the dome.

To make it harder, add a jump and switch the feet in the air.

Repeat for about 30-60 seconds.

Push Step on the BOSU

BOSU Push Step
BOSU Push Step. Paige Waehner

From the Heel Digs, step the right foot on top of the dome, push back and repeat with the left foot moving as quickly as you can.

Make it harder by bending into a lunge, or you can even add a hop as you push off the dome.

Repeat for 30-60 seconds. 

Basic Stance on the BOSU

BOSU Basic Stance
BOSU Basic Stance. Paige Waehner

Stand with both feet on the dome, placing them on either side of the bull's eye.

By simply standing, you'll feel your feet moving and your torso contracting in order to find your balance.

Add difficulty by raising the arms overhead or closing your eyes.         

Compressions on the BOSU

BOSU Compressions
BOSU Compressions. Paige Waehner

From Basic Stance, shift weight from foot to foot using arms for balance.

Keep shoulders and hips straight.

To make it more difficult, march or run on top.

Repeat for 30-60 seconds, then step off the dome and march in place to rest your feet.  

Squats on the BOSU

Squats on the BOSU
Squats on the BOSU. Paige Waehner

Stand on the dome with feet slightly forward of center.

Bend your knees and squat, as though you're sitting back in a chair.

Keep your back straight and your torso up and extend your arms out to help your balance.

Lower as far as comfortable and push up.

Repeat for 8-16 reps. 

Hip Extension on the BOSU

Hip Extensions
Hip Extensions. Paige Waehner

Get on all fours with the knees on the dome, hands on the floor.

Lift the left leg up to hip level, keeping the knee bent, and press the heel towards the ceiling.

Lower and repeat for 8-16 reps before switching sides.

Make it easier by keeping the toes of the bottom foot on the floor for balance.  

Basic Crunch

BOSU Basic Crunch
BOSU Basic Crunch. Paige Waehner

Sit on the dome with the hips towards the bottom of the dome, knees bent.

With hands behind the head or across the chest, roll back until you feel a stretch in the abs.

Then contract the abs and curl up.

Repeat for 8-16 reps.

You may need to shift your position to find a spot that works for you. 

Dead Bug

BOSU Dead Bug
BOSU Dead Bug. Paige Waehner

Sit with your hips a little forward of the bull's eye and lie back, drawing the knees in towards the chest and keeping the hands on the dome for support.

Take your hands away and see if you're balanced. If not, shift until you find a position you can hold without tipping.

Take the arms straight up and extend the knees until they're at 90-degree angles.

Balance here for 20-30 seconds or, to add intensity, lower the opposite arm and leg towards the floor, return to start and repeat on the other side for 8-12 reps.

Ball Tilt

BOSU Ball Tilt
BOSU Ball Tilt. Paige Waehner

Turn the BT over and grab on to the handles on either side and get into a plank position on your knees or toes.

Keeping the body in a straight line and without bending the arms, tilt the BT forward and back, repeating 8-12 times.

You can also rock it in a circle going forward, right, back, left to add difficulty.


BOSU V-sit
BOSU V-sit. Paige Waehner

Sit in the center or slightly forward on the dome with the hands on either side for support.

Lift the legs with the knees bent and balance, keeping the torso straight, the shoulders relaxed and the abs engaged.

Hold for 20-30 seconds and add difficult by taking the hands away, straightening the legs or adding a lower leg crunch. 

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