BOSU™ Ball Dumbbell Goblet Squat
Challenge your balance and build strength with the BOSU™ Ball Dumbbell Goblet Squat! Engage your core and legs for a full-body workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
A Bosu ball (flat side down)
1. Setup:
Begin by placing the Bosu ball flat side down on the ground.
Stand on top of the Bosu ball with your feet shoulder-width apart.
Positioning:
Hold a dumbbell vertically by one end with both hands.
Position the dumbbell close to your chest, with your elbows pointing down.
Starting Position:
Ensure your back is straight, chest is lifted, and your core is engaged.
Your feet should be firmly planted on the Bosu ball.
The Squat:
Slowly lower your body into a squat by bending your knees and pushing your hips back, keeping the weight in your heels.
Go as low as you can while maintaining good form, ideally until your thighs are parallel to the ground.
Return to Starting Position:
Press through your heels and straighten your legs to return to the starting position.
Ensure your back remains straight and your core stays engaged throughout the movement.
Repetitions:
Complete 10-15 repetitions for 2-3 sets, resting as needed between sets.
Tips:
Keep your shoulders relaxed and avoid rounding your back.
Focus on maintaining balance on the Bosu ball throughout the squat.
If you're new to this exercise, practice without weight first to get comfortable with the movement.