Five Moves on the Bosu

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With the runner’s never-ending search for a competitive edge, now and then something comes along that may actually work for the endurance athlete: the BOSU Balance Trainer. 

It’s a blue rubber dome-shaped platform like the upper third of a Swiss ball. It has a flat black rubber base 25-inches in diameter.

The name BOSU is an acronym standing for “both sides up”, meaning the platform can be used lying flat on its base in a stable position, or turned upside down and used as an unstable platform for more demanding exercises. Its main benefit is strengthening your core, which makes everything you do better.

The core is important because it’s the hinge for all movement that takes place in the human body. It will take you several sessions to become comfortable and efficient with these exercises—but if you persist they’ll become much smoother. As you adapt to them, hold the position longer (if it’s a static exercise), or perform more repetitions with light hand weights. These exercises are best done in bare feet. I’ve added a more difficult variation of each exercise for when you are able to do these ones easily and need more of a challenge.

1. Squat

Turn the BOSU upside down, with flat side on top. Step carefully onto the center of the BOSU and get your balance with legs shoulder width apart. Slowly squat down until your thighs are parallel with the floor, then straighten your legs. You should feel your gluteals on your backside contracting if you are doing this properly.  Progression: Add hand weights (dumbbells). Very advanced: squats with quarter or half turn doing small jumps.

2. Push-Ups

Place BOSU flat side up, round side on floor. Grip sides of BOSU tightly with your hands—you’ll see hand grip on the sides of the base for this. Slowly lower yourself by bending your arms, then raise yourself by straightening your arms, doing the traditional push-up exercise. If your upper body is not strong enough to do this start with bent knees. Progression: Increase number of repetitions and sets.

3. Bridge

Put BOSU round side up and with your body facing upwards, lower your bent arms behind you to support yourself. Keep your body straight. Hold your body straight (keep backside up—not sagging). Do three repetitions of 30 seconds each. Progression: Hold for longer time. When that becomes easy reverse your position so your heels are on the BOSU (round side up) and your body flat parallel with the floor.

4. Bird Dog

Lie face down on BOSU (round side up) on your stomach so your center of gravity is keeping you evenly balanced. Slowly raise up your right arm and left leg, and hold them for 10 seconds in this “bird dog” position. Then change arms and legs. Do three or four repetitions on each side. Progression: Do more repetitions and more sets.

5. Lunge

Place BOSU round side up. Face it and place your right foot on the center of the BOSU. Slowly lower yourself down by bending your knee to a right angle. Slowly straighten your leg back up. Repeat 10 times with each leg. Progression: Do more repetitions and more sets. Then hold dumbbells at your side, as you get stronger. These can be modified to faster moving lunges, bouncing yourself off the BOSU as soon as your foot hits it.

Roy Stevenson has a master’s degree in coaching and exercise physiology from Ohio University. He’s had over 100 articles on running, fitness and health published in various regional, national and international magazines and newspapers. Formerly from New Zealand, Roy competed in NZ Championships on track, road, and cross-country. He held the NZ under-20 marathon record in 1974 when he ran his first marathon in 2:42:28.

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