-
GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
-
VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
FAQ
Pricing
Login
Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Four Squat Flip Switch Bosu Ball
How to Do
How to Do Four Squat Flip Switch Bosu Ball
The four squat flip switch bosu ball should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the four squat flip switch bosu ball.
Beginning
Beginning Flexion and Extension
1. Stand on the floor to one side of the dome with the feet approximately 24 inches from the platform.
2. Maintain good, upright posture and keep the spine in neutral alignment.
3. Step to the side with the inside leg and place that foot on top of the dome.
4. Flex the hips and knees and perform a squat movement, loading the outside leg.
Movement
Flexion and Extension Movement
1. Press down deeper into the squat movement four times.
2. Leap onto the dome with the outside foot, turning 180 degrees (flip switch) towards the dome while leaping.
3. Land with one foot on the dome and the other foot on the floor, facing the opposite direction from the starting point.
4. Repeat the exercise on the other side, turning back to the starting position.
5. Perform 8 to 20 repetitions to fatigue.
6. Perform the exercise on both sides of the body.
Benefits
Flexion and Extension Benefits
Bosu squats are a great workout for strengthening the quads, hamstrings, and glutes, as well as stabilizing the core when done with the bosu ball. If you want to lose weight, this workout is also beneficial.
Exercise Aliases
BOSU Ball Squats, Squat Variations, Stability Squat, Dome Balance Exercises.
Bosu Jumps, Get My Free Fitness App
Bosu Ball Squats With Alternating Lateral Leg Raise, Get My Free Fitness App
Four Squat Across Bosu Ball
Bosu Squat Jumps With Stabilization
Bosu Ball Squats With Hip Abduction
Squats on Bosu Ball Upside Down
Squats on Bosu Ball Upside Down With Overhead Twist
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
