BOSU BALL – Experiences, Tests & The Most Effective Exercises


What is a Bosu Ball anyway?

The Bosu Ball or Balance Trainer is a half ball that is mounted on a flat surface. It can be trained on the semicircular as well as on the flat side. The Bosu Balance Trainer is perfect for training corestability, deep, stabilizing muscles and coordination.

The training device was invented and launched on the market in 1999 by David Weck in the USA. Formerly used as an absolute insider tip by sports doctors and physiotherapists, the Bosu Ball has now conquered almost every gym and many homegyms. Static and dynamic exercises can be trained with the Bosu Ball. Many different exercise variants allow the intensity and pace of the exercises to be perfectly adjusted so that the Bosu Ball is ideal for all age groups and for both beginners and top athletes.

Why should I train with the Bosu Ball?

Exercises at home recommendation

BOSU Balance Trainer




+ extremely versatile

+ stability trainer

+ very durable

+ just fun


– high purchase price

– needs storage space


Exercises at home Rating: proven numerous times, super versatile, super effective, just fun

What else can you say? 🙂 The Bosu Ball is used everywhere, from rehab to top-class sport. Hardly any device is so versatile and dosed to use and at the same time so effective when it comes to building stability and thus preventing injuries or eliminating pain / problems. Definitely TOP for the home gym and a clear buy recommendation!

The Bosu Ball is a very robust and varied training device. It can be combined with a lot of classic exercises, which makes its uses incredibly diverse. All parts of the body can be trained accordingly.

During training, the muscles, ligaments and tendons must constantly perform small compensatory movements due to the unstable surface. This additional effort intensifies the training and speaks to many muscles – especially the deep stabilizing ones – that are difficult to achieve with other forms of training. This is also the reason why many professional athletes incorporate the Bosu Ball into their training. In this way, they sustainably strengthen their micro-muscles, increase their stability in extreme situations and thus prevent injury. The response of the micro muscles and the optimal reaction with constant balancing movements is also called proprioception . You can read more about this in our article on proprioceptive training .

But a Bosu Ball is also an excellent training device for classic coordination training and rehabilitation training for ankle, knee, hip and back complaints. Of course, the deep muscles are also intensively trained during coordination and rehabilitation exercises. However, this is also possible with relatively simple exercises for the elderly or after injuries and operations.

A Bosu Ball is generally more flexible to use than a balance board or a classic therapy spinning top . Because of its size, it offers good basic stability, which makes it ideal for restoring coordination. That is why Bosu balls are used very often, especially in rehabilitation clinics and physiotherapy practices.

With increasing training status, more complex and complex exercises can be carried out quickly with the Bosu Ball.

Although the training device is basically simple, it is extremely versatile and an ingenious training partner for all active people.

Training with the Bosu Ball.

The training sessions with the Bosu Ball can be designed very differently. As an advanced, you can do the training on the Bosu Ball with a Theraband , tube or light dumbbellsmake it even more varied and thus further increase your performance. The versatility of the Bosu Ball is incomparable. Although the purchase price of the training device is not exactly cheap, we can absolutely recommend the Balance Trainer for your own four walls. The results you get on this ball compensate for the price pretty quickly. Regardless of whether the weather or the darkness make a training session outside unattractive, your gym has not just opened or you only have time for a short training session after a long working day – you will always find time for a (short) training session on the Bosu Ball.

In the video you can find a great Bosu Ball workout for at home:

# 1 BOSU jacks

The Bosu Ball is on the round side. You position yourself in the push-up position above the ball. The hands grip the edge of the Bosu Ball, the shoulders are at the level of the hands, your torso is under tension so that you do not fall into the hollow back and the gaze is directed downwards. From this starting position you open and close the legs with a small jump. Make sure you stay stable in the fuselage!

# 2 side to side squats

You stand upright with one foot on the Bosu Balance Trainer and one foot on the floor. The feet are placed a little more than shoulder wide and the toes are rotated slightly outwards. Now you go into the squat movement . Then you change sides with a little jump over the ball. Make sure to tense your stomach and keep your upper body upright while squatting. Insert your arms and stabilize the movement with it.

# 3 mountain climbers / walks

You start again in the push-up position as in exercise # 1. This time you do not move your feet to the side, but alternately forwards and backwards. You practically make jumps in the push-up position. You can find an instruction video for mountain climbers / walks without our Bosu Ball HERE .

# 4 up-downs

It continues in the push-up position with “up-downs”. In this exercise, however, your Bosu Ball lies on the smooth side and you support yourself on the round, air-filled part. This particularly appeals to the deep, stabilizing muscles. From the starting position, move one arm at a time to the forearm support position. From there it goes arm by arm back to the starting position.

This exercise likes to make compensatory movements with the pelvis / bottom. Try to stay as stable as possible around the longitudinal axis and keep your core muscles under tension!

# 5 step-ups

This exercise requires a good balance and stability – feel your way slowly! You stand upright about 1.5 foot lengths in front of the Bosu Ball. With one leg you start and take a slight lunge by putting your foot on the Bosu Ball. You pull the other leg, pass it past your main leg and quickly pull the knee towards your chest. Try to place your foot as centrally as possible on the Bosu Ball, then it will be easier for you to find a stable position. Use your arms actively, this will help you to do a clean job.

# 6 push-ups

The starting position is the classic push-up position with feet that are closed to shoulder width open. Broader feet make the exercise easier, closed feet increase the difficulty. The Bosu Ball is on the round side and you grasp the edge with your hands. Now you’re doing classic push-ups. Make sure you have enough body tension, your gaze is directed downwards.

# 7 low squat taps & jump

This exercise is also demanding and may not be suitable for beginners. In any case, carefully approach this exercise. You are in a squat position with your back to the Bosu. The feet are set a little more than shoulder width and the feet are slightly turned outwards. Now you lower your buttocks and tap the ball three times. With the last tap movement, you push yourself off quickly, so that with a small jump backwards you land on the Bosu Trainer with both feet. You slightly cushion the jumping movement and immediately jump back to the starting position. Use your arms actively, with the squat movement you are in front of the body, with the jumps you work with!

# 8 burpee

An absolute Bosu Ball classic.

You can find our detailed video instructions for burpee in this youtube video . On the upturned Bosu Trainer, you start with a burpee, which you use to support yourself on the Bosu Ball. When jumping, lift the Bosu Ball up and make a small jump. With the additional six kilograms of the Bosus, that’s a good thing!

# 9 platform squats

Of course you can also on the upturned Bosu trainer squatten . Make sure that you find a stable position in the starting position, then it is not that difficult. You can hold your arms long in front of your body or cross them over your chest for additional difficulty.

# 10 side-to-side jumps

A really nice exercise at the end. It has a nice cardio effect and requires a lot of coordination and stability!

You start with one foot on the Bosu Trainer and with the other foot to the side of the device. Now you jump off and switch with the foot that stood next to the ball on the ball and with the foot that stood on the ball on the other side of the ball. Please do the whole thing as dynamically as possible. The arms work intensively and actively. Your posture is upright and your core muscles build up a lot of tension so that you do not rotate about your longitudinal axis.

Buy Bosu Ball

If you want to buy a Bosu Ball, the models Bosu Balance Trainer “Sport”, “Pro” and “Elite” are available. All models differ in diameter, height, weight and resilience.

             The Bosu Balance Trainer “Sport” has a diameter of approx. 50 cm, a maximum height of approx. 18 cm, a weight of approx. 5 kg and can be loaded up to approx. 140 kg.

             The Bosu Balance Trainer “Pro” has a diameter of approx. 65 cm, a maximum height of approx. 23 cm, a weight of approx. 7.5 kg and can be loaded up to approx. 140 kg.

             The Bosu Balance Trainer “Elite” has a diameter of approx. 65 cm, a maximum height of 23 cm, a weight of approx. 8.8 kg and can be loaded up to 180 kg.

Bosu Ball Test

We have tested all three models and the Bosu Balance Trainer “Pro” is the test winner for training at home. It is at the same price level as the “Sport” model, but has more to offer with a diameter of approx. 65 cm and a maximum height of approx. 23 cm. You can also find the Bosu Balance Trainer “Pro” in all well-stocked gyms. The BOSU Balance Trainer “Elite” is really great, but also very expensive. The model is designed for the highest loads and with the special markings “PowerLine” and “PowerZone” designed for professional use, for example in athletic training. So if you don’t look at the euro or want to train really professionally when buying a Bosu Ball,


Product information about the Bosu Ball Balance Trainer


The Bosu Ball is made of high quality vinyl material and according to the manufacturer can be actively loaded up to 136 kg. This makes the training device extremely robust and ideally suited for professional use in studios, therapy facilities or your own four walls. The size is 65 centimeters in diameter, the curvature when filled (an air pump is included) should be between 21 and 23 centimeters (see manufacturer information here ). At around 6 kg, the device is not very heavy and can be easily moved with two handles on the underside of the balance trainer.



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