Advanced BOSU Leg Workout

Dynamic and functional exercises are key to a full and successful rehabilitation after an injury.  Once the muscles of the surrounding injury can be activated and not inhibited, it is critical to integrate all the muscles to work together.  For example, after an ACL reconstruction of the knee, it is important to make sure the core, hip stabilizers, quads, hamstrings, calves etc., are able to function appropriately together to create a stable, efficient functioning system.  Movements like the squat and the lunge are pillars to everyday movements and can be progressed to be more demanding on multiple systems.  The BOSU ball can add another dimension while training.  It provides an unstable surface to challenge the core, hip and knee and ankle stabilizers.  The BOSU ball can facilitate with proprioception (the ability to sense the position of a joint) and balance, which can in turn help to decrease the incident of injury.

If you've never been on the BOSU ball, check out my previous blog to get started.  If you've had a bit of experience on the BOSU and need a challenging workout, you've come to the right place.  The following exercises require good ankle stability, leg power/strength and core stability.  If you find yourself losing form, decrease your reps or take a longer break. 

The following are my favourite BOSU leg exercises.  If you ever seen me at the gym, you'll probably find me doing these exercises.  There are 6 exercises in this workout so adjust your reps and sets accordingly and make sure you have proper form!


1. Squat with Side Crunch

Perform a squat while having one leg on the BOSU and the other on the ground.  As you stand up from the squat, perform a side crunch to target those obliques. Perform 10x on one side, then switch.

2. Lateral Squat Jumps

Focus on exploding and jumping up as high as you can and landing as softly as possible while getting ready for the next jump. 

3. Side to Side Butt Burner  (*this is my favourite one!)

Position yourself in a low squat and stay in that position.  While shifting your weight side to side, your head should stay in the same position.  This exercise will make your butt and glutes burn!

4. Jog and Hold

While jogging on the spot, try holding a runner's position after 5 steps.  Make sure you are stable for 2-3 seconds before starting again.  This is a great balance and stability exercise.

5. "T" Jumps

Starting beside the BOSU, jump with 2 feet laterally on to the centre. Then proceed to jump off backwards so that you land with the BOSU in front of you.  Continue until you've made "T" and each T counts as 1 rep.

6. Lateral Jumps Onto BOSU

I find this exercise to be one of the hardest exercises because it requires a whole lot of ankle and knee stability and strength and power.  Start off with small jumps onto the BOSU, and once you feel more confident, proceed to a larger, more powerful jump. The key to this exercise is to focus on landing position and form.

Happy workout!

Jessie Wong, Physiotherapist

*The exercises provided on this website are for educational purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack.

To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.