This exercise allows you to focus on balance and control. Adding the bosu ball to the squat creates an unstable environment which forces you to engage your core muscles to balance yourself. The main muscles worked in this exercise are your quadriceps. Other muscles worked are your hamstrings, calves and glutes. Holding a medicine ball adds more weight to the squat and also works your upper body muscles. This exercise is an excellent challenge that activates many muscles in the body! If this exercise is too challenging, try a squat without a bosu ball first. If this exercise is not challenging enough, try this exercise without the stability ball behind you. If this is still too easy, add a barbell when doing the squat. This exercise may look easier than you think. Start off by doing this exercise next to a wall or using a partner to hold on to for stability.
1) Stand on either side of the Bosu ball ( stand on the flat side for more of a challenge), with a shoulder-width stance.
2) Keep your chest up and head forward while holding the medicine ball straight out in front of you.
3) Lower your body while flexing your knees and hips. Keep your knees aligned with your feet and hips.
4) Pause at the bottom of the squat and then return to the starting position by extending at the knees and hips.
5) Repeat for 3 sets of 10.