Bosu ball squats with alternating lateral leg raise



  1. Improves strength and definition in quadriceps/top of the upper thigh.
  2. Improves strength and definition in hamstrings/bottom of the upper thigh.
  3. Improves coordination in lower body.
  4. Improves strength/definition in adductors/outside of hip.
  5. Improves stability in the ankle/knee.


  1. No excessive tension in front of pelvis, hamstrings/back of the upper thigh, and/or calves. 
  2. Must be able to perform classic squat with proper posture.
  3. Must be able to perform classic lying lateral leg raise with good posture.


  1. Begin with the feet straight/shoulder width on top of the BOSU ball.
  2. Hold arms straight in front of the body for stability. 
  3. Breathing in, squat down and hold position (knees at 60 degrees).

How to Do:

  1. Breathing out, stand up and and raise one of your legs laterally with a straight knee.
  2. Pause at the top of the movement.
  3. Breathing in, simultaneously lower raised leg, and squat back down to original position. Alternate and repeat.


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