6 BOSU Ball Leg Exercises to Boost Balance and Strength

According to the CDC, one in five falls leads to a serious injury among older adults—think concussions or broken bones—highlighting the importance of balance training like BOSU ball leg exercises.

More than 3 million older people end up in emergency rooms each year due to falls.

However, the real challenge? Longer recovery times as we age.

That’s why fall prevention is not optional—it’s essential.

1. Forward & Back Rocking

This foundational BOSU ball ^[1] leg exercise improves stability and then helps you find your center of gravity.

Setup: Place the BOSU ball flat side up (i.e., dome side down). Using the flat surface, stand with both feet flat, shoulder width apart. For beginners or those with balance concerns, keep a hand on a wall for support.

Movement: Engage your core and then leg muscles. With a slight bend in your knees, gently rock the ball forward and backward, using your hips.

Challenge Tip: Try clasping your hands in front of your chest or adding a dumbbell for extra resistance. Keep your neck neutral, chest up, and toes pointing forward.

Start with 1 set of 10 reps.

2. Side-to-Side Rocking

This BOSU leg workout variation works your glutes, quads and then improves lateral stability.

Setup: Basically, start with the flat side down, standing on the dome with both feet shoulder width apart.

Execution: Engage your lower body muscles and core, then slowly rock side-to-side. Keep a slight bend in the knees and a firm focus ahead.

Progression: Gradually let go of the wall support or hold a kettlebell, ensuring you maintain proper form. Switch direction slowly to activate the opposite side of your body.

Start with 1 set of 10 reps.

3. Squats on the BOSU

Nothing builds leg strength like a squat—especially when done on a BOSU ball.

Setup: Position the BOSU flat side down, stepping onto the round side.

Form: Stand with feet shoulder-width apart. Lower into a squat position, pushing through your heels and then engaging the glutes, quads, and hamstrings.

Tip: Keep your back straight, knees behind toes, and then maintain a straight line from shoulders to hips.

 Basically, start with 1 set of 10 reps.

4. Single-Leg Balance

Standing on one leg forces your stabilizing muscles to kick in—ideal for improving functional balance.

Setup: BOSU flat side down. Step onto the dome with your left foot.

Action: Lift your right leg, engage your core, and balance ^[2] using your left leg. Raise your opposite arm (e.g., right arm) for counterbalance.

Enhancement: Try moving your right foot around or switching to the right leg and lifting your left leg. Always keep your foot centered, gaze forward, and maintain an upright posture to stabilize your core.

 Hold for 10 seconds on each side. Switch sides and repeat.

5. Around the World

This dynamic exercise strengthens your shoulders, chest, and core while testing your coordination.

Setup: Stand on the dome (flat side down) holding a dumbbell with both hands.

Movement: Lift the weight overhead and slowly circle it in one direction, then the opposite direction. Keep your arms fully extended, but elbows soft.

Tip: Maintain a squat stance with a slight knee bend and a strong core. For added difficulty, flip the BOSU and stand on the flat platform.

However, start with 5 rotations each way.

6. Toe Touches

Engage your entire body—from your glutes to shoulders—with this full-range BOSU ball workout.

Setup: BOSU ball with flat side down. Step onto the dome with feet shoulder-width apart.

Movement: From a standing position, bend your knees and then reach your hands to your toes. Slowly lower while keeping your chest lifted and neck neutral.

Tip: Use your left arm and reach toward the right foot or vice versa to engage your core. Then, return to the standing position.

Basically, start with 1 set of reps.

“Balance training is critical, especially as we age. Using unstable surfaces like a BOSU ball activates more muscle fibers, particularly in the core and lower body, which helps improve functional movement and reduces the risk of falls.” — Dr. Cedric Bryant, quoted in ACE’s professional training materials and multiple interviews on functional fitness

Why BOSU Ball Leg Exercises Matter

One of the top contributors to falls is poor balance and then weak lower body muscles.

By strengthening your legs and core with targeted BOSU Ball Leg Exercises, you can enhance balance, coordination, and overall body control.

The BOSU Ball, a half-sphere balance trainer, provides instability to engage more muscle fibers.

However, these Bosu ball exercises challenge your lower body, upper body, and even your entire body, making it a perfect addition to your home workouts.

Final Thoughts

These BOSU ball leg exercises are powerful tools to train balance, strengthen your lower body, and then protect yourself from injury.

By using both the flat side and round side, you challenge muscles you rarely target in traditional workouts.

Pro Tip: Always review your workout space for hazards, such as loose rugs or objects that could cause trips or falls. And don’t forget to switch sides with single-leg movements to maintain symmetry.

Ready to boost your balance, strength, and core stability? Dive into BOSU Ball 101 and discover beginner-friendly exercises that deliver real results.

Frequently Asked Questions

What muscles do BOSU ball leg exercises target?

BOSU ball leg exercises engage multiple lower body muscles, including the quads, hamstrings, glutes, and then calves, while also activating the core, hips, and stabilizer muscles in the ankles and knees due to the unstable surface. Many movements also incorporate the upper body for full-body coordination.

Are BOSU ball workouts safe for older people or beginners?

Yes—when performed correctly. Start with basic movements like forward rocking or single-leg balance using wall support. These exercises improve proprioception and reduce fall risk. Always ensure a clear workout space and avoid pushing into unstable positions without proper support.

 How often should I do BOSU ball leg workouts?

For optimal results, perform BOSU ball leg exercises 2–3 times per week. Focus on controlled movements, proper form, and gradually increase intensity. This helps improve strength, balance, and stability without overtraining your lower body.