My favorite uses of a Bosu.....really?

If there is anything I can say about the Bosu is that it has to be the most praised and put down piece of equipment I have encountered. It was not long ago that it was being praised as a revolutionary functional piece of equipment. However, over the past few years I have seen the integrity of the term functional training as well as its poster child the Bosu take a lot of heat. I can say that I have been on both ends of the argument and have now found myself somewhere in the middle. If there is anything that I have learned being in the fitness industry is to have an open mind and to not veer too far off in either direction on any topic whether it be completely shutting down an idea or following it like a cult member. The Bosu to me has made its way back into that down the middle category as I have implemented a few exercises with it and can say that I do enjoy them. 


I also wanted to state for the record that I came up with the idea to write about this by getting razzed by a few colleagues as I was carrying a Bosu over to a group that I was training earlier today. All in good fun.


Bosu Hip Pattern


I cannot say I have an official name for this one. Although it may look like a crunch or a sit up, the intention behind it is far different as you take a look at the hip. I have learned to love what the ball can do for trying to combat a common problem. For a lot of people that I work with, the ability to master tilting of the hips is a major priority. This to me is absolutely essential to make the most of any of the bigger lifts. What I also like about it is that you have the capability to make the most of a lot of core activation as well. As mentioned I do not like treating this as a crunch or sit up. But the ability to apply pressure onto the ball and slowly ease off on that pressure as you make your way down will rock your torso without any excessive lumbar flexion.


Knee Raise


Another favorite of mine for a number of reasons. 


  • The strength and stability required for the planted leg as well as the torso.
  • The glute and low back activation that occurs with the completed extension of the moving hip.
  • The shoulder and torso stability required during the movement. 
  • Put a solid effort in on either side and tell me your heart rate is not elevated.
  • The ability to pattern balanced front and back line strength


Reverse Low Back Extension

I have come to love the reverse hyper as a great way to cue hip hinging and strengthen the glutes, hamstrings, low, and mid back. It is a great way to mix it up with your traditional low back extension. However, not everyone has the luxury of having the GHD bench in their facility so this is a great alternative to it. 


If you were to tell me to write a positive article about Bosu Balls even a year ago, I would politely say no thanks. Fortunately I have become a little more open minded as these movements have proven to be pretty effective for a number of people I work with when it comes to establishing movement patterns and developing some more dynamic strength and stability.