Bosu Ball Goblet Squat

Muscles worked

Setup

1. Place the Bosu ball on the floor with the blue dome side facing up.
2. Carefully step onto the center of the dome, placing your feet shoulder-width apart.
3. Hold a dumbbell or kettlebell vertically against your chest, gripping it firmly with both hands (goblet position).
4. Engage your core and find a stable center of gravity before beginning the descent.

How to do it

1. Inhale as you slowly lower your hips back and down, keeping your chest upright and elbows tucked toward your inner thighs.
2. Descend until your thighs are parallel to the floor, or as deep as your balance allows without rounding your back.
3. Exhale and drive through your mid-foot to return to the starting position, maintaining control over the wobbling surface.
4. Perform the movement with a controlled tempo, focusing on a 3-second eccentric (lowering) phase.

Form checklist

• Keep your chest lifted and eyes looking forward to maintain equilibrium.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep the weight tucked tight against your sternum throughout the entire set.
• Maintain a neutral spine; do not let the instability cause your lower back to arch or round.

Pro tips

• Grip the dome with your toes to create 'active feet,' which increases stability through the ankles and knees.
• Focus your gaze on a fixed point on the wall at eye level to help stabilize your vestibular system.

Make it harder

• Flip the Bosu ball over and perform the squat on the flat black platform to significantly increase the stability demand.
• Add a 3-second isometric pause at the bottom of the squat to maximize time under tension and core recruitment.

Frequently asked

What muscles does the bosu ball goblet squat work?

The bosu ball goblet squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the bosu ball goblet squat?

The bosu ball goblet squat uses bosu ball.

Is the bosu ball goblet squat good for beginners?

The bosu ball goblet squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps