BOSU® Squat Jumps

Follow ACE On
Fitness Programs


Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.

Find an ACE Pro

Change Location

Exercise Library


BOSU® Squat Jumps

Target Body Part:
Abs, Butt/Hips, Legs - Thighs

Equipment Needed:
BOSU Trainer

Step 1

Starting Position: Place a BOSU® balance trainer, blue dome side up, on a non-slip surface on the floor, 3-6" to your left. Stand with your feet hip-width apart or closer; arms by your sides. Pull your shoulder blades down and back toward your hips. "Brace" (engage your abdominal / core muscles) to stabilize your spine.


Step 2

Downward Phase: Shift your hips back and down. This will create a hinge-like movement at your knees. Continue to lower yourself until you feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips. Keep your head directly facing the BOSU and position your arms where they offer the greatest degree of balance support.


Step 3

Jumping Movement: With ONLY a slight pause at the bottom of your downward phase, explode up and to the left, landing on top of the BOSU. Try to fully extend the hips, knees and ankles as you explode onto the BOSU. As you jump into the air, try to keep your feet level with each other and parallel with the floor, but bring them together to land on the top of the BOSU.


Step 4

The most important components of the landing phase on a BOSU are correct foot position and avoiding excessive forward movement in your legs, which will cause additional stress on your knees.


Step 5

Try to land softly and quietly on the mid-foot, quickly rolling toward the heels to in order to level the foot, making it parallel with the floor. Always push your hips backwards and drop your hips to absorb the jumping forces. Do not lock your knees on the landing in order to avoid potential knee injuries.


Step 6

Land with your trunk slightly forward, head aligned with your spine and back rigid or flat. Keep your abdominal / core muscles engaged; your torso rigid to protect your spine.


Step 7

Step Down off of the Bosu to start position and repeat.

Exercise Variation: As you develop your jumping and landing skills, you can progress the exercise intensity and complexity by: (1) driving your arms behind you during the downward phase (illustrated), (2) driving your arms forward (illustrated) or upward (towards an overhead position) during the jumping phase, or (3) driving your knees towards your chest during the jumping phase.
It is suggested, you first learn how to squat and perform regular squat jumps before attempting to jump onto the BOSU.