If you are a regular reader around here, you know that I love my strength training days as much as my running days. I also like to mix things up to keep it interesting and challenging. One of the most used and most versatile pieces in my home gym is my Bosu. Possibilities are endless really! Sharing my favorite 7 Bosu exercises for runners to add to your strength training routine.
7 Bosu Moves To Add To Your Strength Training
Bosu literally means “both sides up” as you can use it on either side for different strength training and balance exercises. Taking an exercise that you normally do on the ground and practicing it on the Bosu cranks up the intensity and forces you to work different muscles. Here are my favorite 7 Bosu exercises:
Deadlifts
Up the intensity of your deadlifts by recruiting those core stabilizing muscles to keep your balance. Keep your weight in your heels to reap the hamstring and glute benefits.
Jack Knives
Doing jack knives on the ( upside down) Bosu really gets your core to fire up. Aim to maintain a 45 degree angle with your upper body.
Weighted Squats with an overhead press
I love compound exercises that challenge me to do 2 things at once. These weighted squats on the Bosu area fun challenge.
One legged shoulder presses
Work on your balance and your strength with these one legged shoulder presses on the Bosu.
Side Lunge with a front raise
Counter balance exercises on the Bosu offer a double challenge.
Jump on it
Add a little cardio set by jumping on and off your Bosu for 20 reps.
Planks and Pushups
Flip over your Bosu to provide an unstable surface for planks and pushups.
Ready to up the challenge on your strength training routine? Add these 7 Bosu exercises and enjoy the sweat.
Do you use a Bosu? What are your favorite moves?
I love the Bosu! I haven’t used it in a while but I think my client this morning might enjoy the benefits of your post! 😉
Great thanks for sharing it!
I want a Bosu!!! Enough said 😉 I tried planking on a Bosu when we were in Florida over spring break, and it definitely UP’d the intensity!
It is so versatile and I use it all the time at home. It’s a great piece to have
I should really start utilizing the bosu ball at my gym again! Great exercise ideas! :]!
It’s one of my favorite pieces of equipment
I love using my BOSU for planks and pushups!
It is the best and so versatile
I love when my coach has me work on the bosu. I really should get one for home!
They are so useful to have
I often take a bosu class at my rec center after running. The only problem is that it is usually held at the same time as the body pump class that I take, and I have to choose between the 2 classes. I love working out on the bosu!
Tough choices! I do love having one at home I use it all the time
These are great workouts! I have a bosu and I love it. It’s so versatile.
It really is-I love having one at home
I love BOSU for many of the reasons and get it in the rotation pretty frequently. Great share and ideas to add to my training.
Great! Hope some of these are new to you
These are great exercises! I love using the bosu to add balance to some moves.
Yes me too. Hope some of these are new to you
When I was just at the IDEA World fitness convention, I was checking out the Bosu ball booth. I definitely want one for my gym room at home!
It’s really so versatile and I love having it in my home gym
I did not know that is what Bosu means! Learn something new everyday. Great moves.
Yes it’s one of my most used pieces of gym equipment
I’m going to save this to Pinterest! There are some I haven’t tried! I like doing push-ups off them. My other favorite one is an overhead press while sitting cross legged.
Great I hope you check out some of these as well. Push ups off of the BOSU or the stability ball are great
Agreed!! I will definitely try them!
I need to blow mt Bosu up and use it more! I miss it! Great moves.
Yes you do! They are so versatile
I love my BOSU. I had it for a long time and never used it but when I finally got into it a couple years ago I never looked back. These are all great exercises. Jack knives are so hard!
They are all my favorites and fun to add into a workout
Love these exercises Debbie! Some of my favorites: weighted squats (I sometimes use a physio ball) and the shoulder press. Love adding strength training and balancing into 1 dynamic exercise. Love it! Can’t wait to share this.
Thanks so much! These are some of my faves and I am always coming up with new ideas on how to use the Bosu
I don’t have my own BOSU but I’ve used one when I go to the YMCA fitness center. I love doing planks and pushups on them because it adds a whole new bit of work for my core.
It sure does! Thanks for stopping in to check them out
These moves are hard even with both feet on the ground, let alone on the BOSU! Can’t wait to try these out!
Thanks! Hope you enjoy 🙂 they are some of my faves
I really need to invest in a Bosu ball! Anything that helps with my balance would be a great workout!
I love having one at home and I am constantly finding new ways to use it
Thank you so much for this! I just invested in dumbells so I can get started on strength in my pretty pink gym
Fabulous! Hope this gives you some new ideas
What a great workout, I LOVE my BOSU and am always looking for more ways to workout with it. Thanks for the great inspiration!
Thanks! I am always finding new ways to use it myself
Your balance and stability is ah-mazing!! Im working on adding more one/legged BOSU exercises – the balance piece is a fun challenge!
I do enjoy the challenge of the balance exercises.Keeps me on my toes 🙂
Hey! Thank you for this great training! We always try to do exercises to get strength but we forget about balance. It’s also important. Also balance exercises are a great way to strengthen your core as you’re stretching, keeping busy many muscle groups.
yup I agree balance exercises are key