Bosu Ball + Resistance Band Squat Workout

If you couldn’t already tell, I love lower body workouts. I love leg day so much, in part, because I like having a nice butt ;) But what really makes glutes and quads my favorite thing to work on is that they incorporate the whole body. Squats are one of the best moves for burning calories for this very reason – they engage your legs, butt, and core! That’s why I – once again – am sharing a leg & booty workout for you all to try at home. Here’s a sneak peak:

What You’ll Need

For today’s workout, you don’t need any weights (unless you want to kick it up a notch). All you will need are:

  • A Bosu Ball (or even a block or box could work)
  • A Resistance Band that you can wrap around your ankles (So, preferably, a band without handles)

Most gyms should have this equipment and if you’re working out at home all of this can be bought at your local Target, Walmart, and even at Marshall’s/TJ Maxx!

Worst case scenario: you don’t have any equipment to use? Not a big deal – a chair, block, or bench could work in place of a Bosu Ball.

You can also use just your bodyweight for all of these exercises. The added benefit of the Bosu Ball and the resistance band is that it requires balance, working your core, and provides additional resistance, making it more challenging. However, if at any time during the workout you find a move too challenging you can always modify the move by simply removing the equipment.

How it Works

This workout focuses on muscular endurance rather than strength so you’ll perform 15-25 reps of each exercise, moving from one exercise to the other without rest. You’ll complete the exercise sets 3-5 times, with a pause in between rounds.

How many repetitions and rounds you do is up to you – everyone’s fitness level is different so the workout is made to be flexible! However, be sure to challenge yourself. If you think you can only do 3 rounds, try 4. You might realize that you’re stronger than you think!

The Exercises

  • 1) Upside-Down Bosu Ball Squat: With the bubble side of the Bosu Ball on the floor (modification: have the hard surface on the floor, making it easier to balance) stand on top of the hard surface of the ball and squat. Looks something like:

Bosu Ball stability squat

  • 2) Bosu Ball Uneven Squat, Right Side: With the bubble facing up, place your left leg on to the top of the ball. With toes facing forward, lower yourself into a squat. Make sure to keep your chest up, shoulders down, and place your weight in your heels. You’ll do the same thing on the other side with your right leg on the ball. Looks like:

Bosu Ball Uneven squatI wasn’t kidding when I told you it would give you a nice butt (P.S – this is not me!)

  • 3) Bosu Ball Uneven, Squat, Left Side
  • 4) Bosu Ball Single-Leg Bridge, Right Side: Laying with your back on the floor, place your right leg on top of the ball and extend your left foot 6 inches from the floor. Using your right leg, push yourself up to bridge position. Switch Sides. When done correctly, it should look similar to this:

Bosu Ball One Legged Bridge

  • 5) Bosu Ball Single-Leg Bridge, Left Side
  • 6) Resistance Band Side Raise, Right Side: With the resistance band around your ankles or over the tops of your feet, slightly lean into your left side. Then, with your left leg bent and supporting most of your weight, raise your right leg to the side as high as you are able while maintaining good form. Should look something like this:

Resistance Band Side Leg Raise

  • 7) Resistance Band Side Raise, Left Side
  • 8) Resistance Band Kick Back, Right Side: Similar to the side raise, lean into your left leg and raise your right leg behind you. Be sure to squeeze your glutes and thighs while doing this exercise for best results. An example:

Resistance Band Standing Kick Back

  • 9) Resistance Band Kick Back, Left Side
  • 10) Resistance Band Squat Side-Step (Alternating leading foot each round): With the resistance band around your ankles, lower yourself into a squat. Then, while remaining in the squat position, step as far as you can to the side. You should feel heavy resistance as you side step; if it doesn’t feel challenging enough, get lower in your squat. Alternate the leading foot each round or halfway through one set.

Resistance Band, Squat Side Step


There you have it! Try it at home and let me know what you think!


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