Bosu Ball Alternate Heel Touch Side Kick Squat

Muscles worked

Setup

1. Place the Bosu ball dome-side up on a flat, level surface.
2. Carefully step onto the center of the dome with feet hip-width apart.
3. Engage your core and find a neutral spine position with your arms held at chest height for balance.

How to do it

1. Inhale and lower into a controlled squat, keeping your weight centered over the middle of the Bosu ball.
2. At the bottom of the squat, rotate your torso to reach down and touch your right heel with your right hand.
3. Exhale as you drive through your left leg to stand up, simultaneously performing a controlled side kick with your right leg.
4. Return your right foot to the Bosu ball with control and repeat the sequence on the opposite side, alternating for the duration of the set.

Form checklist

• Keep your chest lifted and avoid rounding your lower back during the squat and heel touch.
• Ensure the knee of your standing leg tracks directly over your toes, preventing it from collapsing inward.
• Maintain a tight core throughout the transition from the heel touch to the side kick to stay balanced.
• Perform the side kick with a flexed foot, leading with the heel rather than the toes.

Pro tips

• Focus your eyes on a fixed point at eye level to help maintain equilibrium on the unstable surface.
• Squeeze the glute of the standing leg as hard as possible during the side kick to create a 'pillar' of stability.
• Slow down the eccentric (lowering) phase of the squat to increase time under tension and improve proprioception.

Make it harder

• Hold a medicine ball or light dumbbell at chest height to increase the resistance and core demand.
• Flip the Bosu ball over (platform-side up) to significantly increase the stability challenge for the ankles and core.

Frequently asked

What muscles does the bosu ball alternate heel touch side kick squat work?

The bosu ball alternate heel touch side kick squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, deltoids, obliques, and rotator cuff as secondary muscles.

What equipment do you need for the bosu ball alternate heel touch side kick squat?

The bosu ball alternate heel touch side kick squat uses bosu ball.

Is the bosu ball alternate heel touch side kick squat good for beginners?

The bosu ball alternate heel touch side kick squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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