Bosu Ball Workout
Here are 7 Bosu (hemisphere or half) ball exercises with beginner to advanced versions that build strength, improve balance, and are safe for older adults. View the full workout, individual exercises with examples, download and print the workout below and explore our recommended hemisphere balls.
Bosu Ball Exercises
Start with the dome side up and place the BOSU Ball near a wall, sturdy rail, or heavy chair. Wear stable shoes unless you have been specifically advised otherwise and feel safer barefoot on a non-slip surface. Keep the area around you clear. The National Institute on Aging specifically recommends going slowly and keeping support nearby, and the official BOSU beginner balance guide also emphasizes using a wall and starting with basic movements.
Do 10 reps of each, sometimes on both sides, resting 30 seconds between moves.
Stand and Balance
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Stand beside the BOSU with the dome facing up.
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Place one hand on a wall or sturdy support.
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Step one foot onto the dome, then the other.
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Stand tall with your feet about hip-width apart and knees soft.
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Grip the ball with your feet
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Zip up your core and keep your eyes fixed on a spot in front of you.
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Hold for ten seconds, then step down carefully.
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Repeat three times.
ADVANCED VERSION:
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When you start to feel steadier, try this without holding on to anything with your hand, and/or standing for 20-30 seconds.
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When that becomes too easy, do the exercise with your arms folded across your chest.
Step Ups
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Stand behind the BOSU with the dome up.
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Step one foot softly onto the dome.
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Bring the second foot up softly so both feet are on the dome.
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Pause briefly at the top, standing tall.
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Step down with control.
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Repeat, alternating which foot leads.
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Do ten steps with each leg
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When this becomes easy, repeat the whole set again after a brief rest.
ADVANCED VERSION:
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When you start to feel steadier, try this without holding on to anything with your hand.
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When that becomes too easy, do the exercise with your arms folded across your chest.
Standing Abduction Toe Taps
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Stand on the dome with feet hip-width apart.
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Hold support lightly if needed.
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Shift weight onto one foot, not letting the knee collapse inward.
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Lift the other foot and tap it gently to the side of the dome or floor.
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Return to center and repeat.
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Keep straight and tall on the standing leg during this exercise.
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Do ten taps on one side then switch sides.
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When this becomes too easy, do another round
ADVANCED VERSION:
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When you start to feel steadier, try this without holding on to anything with your hand.
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When that becomes too easy, do the exercise with your arms folded across your chest.
Sit and Tap
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Sit in the center of the dome.
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Place your hands lightly beside you on the dome.
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Lift one foot a few inches off the floor.
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Lower it with control.
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Repeat on the other side, or lift both feet briefly if safe.
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Do six to ten taps for each foot, then rest and repeat
ADVANCED VERSION:
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Make it harder by crossing arms across chest while tapping,
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or tap both feet at the same time.
Marches
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Stand on the dome with one hand on support.
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Brace your core and stand tall.
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Lift one knee a few inches.
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Lower it slowly.
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Repeat on the other side.
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Keep the movement controlled and small.
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Do ten steps on each leg; rest and repeat
ADVANCED VERSION:
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Make harder by taking hand off of support,
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or cross your arms across your chest.
Walk Ups
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Step up and down exactly like in the step ups exercise except,
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Don’t pause at the top; smoothly walk up and back down, looking forward
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Keep walking up and down on the Bosu ball for twenty seconds
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Change the lead leg halfway through the exercise
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Rest for a minute at the end and repeat the exercise
ADVANCED VERSION:
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When this becomes too easy, increase the time and/or do three rounds.
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You can also make it harder by crossing your arms over your chest and not holding on to any supports.