Alternating BOSU™ Ball Side-Kick Heel-Tap Squat
Challenge your balance & coordination! Squat, kick & tap in this core-engaging Bosu ball exercise. Get fit, one rep at a time.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Instructions for the Bosu Ball Alternate Heel Touch Side Kick Squat:
1. Stand on a Bosu ball with your feet shoulder-width apart, ensuring that you balance yourself in the center of the ball.
2. Perform a squat by bending your knees and pushing your hips back, maintaining balance on the ball. Keep your chest lifted and back straight.
3. As you rise from the squat, transfer your weight to your left leg while bringing your right hand towards the heel of your left foot, touching it if possible.
4. Simultaneously, as you touch your heel, extend your right leg out to the side in a controlled side kick motion.
5. Bring the right leg back to the center and re-establish your balance on the bosu ball.
6. Repeat the squat, this time transferring your weight to your right leg and touching the heel with your left hand while doing a side kick with your left leg.
7. Alternate between sides for the desired number of repetitions.
It's important to keep the movements controlled and maintain good posture throughout the exercise. Due to the instability of the Bosu ball, engage your core at all times to help with balance. Adjust the range of motion according to your level of fitness and flexibility.
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