Exercise guide
Bosu Ball Balance Counterbalanced Skater Squat
- Advanced
- Compound
- Rep-based
- Hips
- Lower legs
- Upper legs
This advanced unilateral movement builds exceptional lower body strength and proprioception by combining Bosu instability with the mechanical challenge of a skater squat. The counterbalance allows for deeper hip flexion, maximizing glute and quad recruitment while the core stabilizes the shifting center of mass.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place the Bosu ball dome-side up and center one foot on the peak of the dome.
- Hold a light weight or medicine ball at chest height with both hands to serve as a counterbalance.
- Lift the non-working leg off the floor and find a stable 'tripod' position on the standing foot, engaging your core.
How to do it
- Inhale and lower into a squat by hinging at the hips while reaching the weight straight out in front of you to balance your weight.
- Descend until the back knee is just above the floor, ensuring the back foot never touches the ground to maintain constant tension.
- Exhale and drive through the standing heel and mid-foot to return to the starting position, pulling the weight back to your chest.
- Maintain a controlled 3-1-1-0 tempo: 3 seconds down, 1 second pause at the bottom, and 1 second to rise.
Form checklist
- Keep the standing knee aligned with the second toe to prevent inward collapse.
- Maintain a neutral spine and braced core throughout the entire range of motion.
- Keep the back foot elevated at all times to ensure 100% load on the working leg.
- Control the descent to prevent the Bosu ball from tilting excessively or bottoming out.
Pro tips
- Focus your eyes on a stationary point on the floor 6 feet ahead to significantly enhance your balance.
- Actively 'claw' the Bosu surface with your toes to maximize calf engagement and ankle stability.
- Think about 'sitting back' into the hip of the standing leg to maximize glute and hamstring recruitment.
Make it harder
- Flip the Bosu ball to the flat side (platform up) to create an even more unstable surface for the ankle.
- Add a 2-second isometric hold at the bottom of each repetition to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the bosu ball balance counterbalanced skater squat work?
- The bosu ball balance counterbalanced skater squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the bosu ball balance counterbalanced skater squat?
- The bosu ball balance counterbalanced skater squat uses bosu ball.
- Is the bosu ball balance counterbalanced skater squat good for beginners?
- The bosu ball balance counterbalanced skater 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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