The Top 27 BOSU Exercises

In our Top 27 BOSU exercises article, we show you which exercises are best done on the BOSU.  Plus we’ll explain how to program for BOSU, and how to inflate your BOSU, and how to train clients to use the BOSU properly.

BOSU Highlight Video

YouTube video

Caring for Your BOSU

BOSU’S need to be inflated regularly.  Airhead makes a great handpump for inflating them.  Use of an underinflated BOSU creates too much instability on the platform.  Underinflated BOSU also wear out more quickly.

How much to inflate your BOSU?  The manual says the BOSU should be 10 inches tall when completely inflated.  We have found this to be a good measure.  BOSU inflation is similar to an exercise ball.  Don’t inflate too much or it will burst.  Taut but not too much.

Do not slam or drop your BOSU.  The plastic housing easily cracks when you drop the BOSU.  While you can certain jump onto a BOSU, dropping from chest height will cause premature wear.

BOSU Models

BOSU makes a number of different version of it’s balance trainer.  We’ve used nearly all of them.  To be honest, they aren’t all that different.  Even their hyped “next-gen” BOSU trainer is still pretty much the same as the original.  The Power-Zone isn’t anything special either.

BOSU’s customer service though is pretty good.  We have had some BOSU’s fall apart on us, and BOSU always sent us a free replacement part quickly.

BOSU  – The Balance Trainer

The BOSU was designed to be a balance trainer, but it’s not a particularly good tool for that.  Many physical therapist choose other balance trainer over the BOSU because the BOSU is expensive and too unstable.  There are better products on the market such as the Airex pad for helping people with injured ankles, etc.

The BOSU is not a platform for doing heavy weight squats either.  Just because you can make an exercise more unstable, doesn’t mean you should.

How to use Your BOSU

There are four main ways a BOSU shoulder be used:

  1. As an unstable platform to sit on, step on, or jump onto
  2. As a low impact steps to absorb plyometric impact
  3. To add instability to the hands in plank based movements
  4. To add instability to the feet in plank based movements
  5. Bottom Side Up as an unstable platform*

* It is worth noting that BOSU says in it’s documentation that it does not recommend using the BOSU upside down because of risk of injury.  Quite the statement, when the acronym BOSU means Both Sides Useful.  For this reason, we limit bottom side up exercises to those that minimize or remove risk of falling completely.

The Top 27 BOSU Exercises


  1. Plank Oblique Crunch hands on bosu- Side Crunch
  2. Shuffle Touch
  3. Matador
  4. Plank to Squat – Jump Start:
  5. Swimmers

Step Based

  1. Side Jump
  2. Side Jump Over with hand touch
  3. Split Jumps
  4. Split Jumps with Bosu Hand touch: Saddle Jumps
  5. Bosu Plyo Lunge: Foot lands on Bosu
  6. Bosu Plyo Skater Lunges.
  7. Runners
  8. Lunge with front foot on bosu
  9. Lunge with Back foot on bosu
  10. Glute Bridge

Hand Based Platform

  1. Hands-on Bosu Mountain Climber
  2. Hurdles Jumps
  3. In and Outs
  4. Ski Abs over Hurdle
  5. Elbows on Bosu Plank
  6. Alternating Pushups (hands-on Bosu)
  7. Hands-on Bosu Prone Split Jacks
  8. Walkovers

Feet on Bosu

  1. Mountain Climber
  2. Side Planks
  3. Alternating elbow to knee hands on floor.
  4. Feet on Bosu Prone Split Jacks

Bottoms Side Up

  1. Bosu Burpees
Item added to cart.
0 items - $0.00