BOSU Single Leg Squat
A single-leg squat balanced on the BOSU dome, demanding quad and glute strength alongside serious ankle and hip stability.
Level: Advanced
Primary: Quads
Secondary: Abs Glutes Hamstrings
Movement: Compound
Tags: Balance / Stability Squat Unilateral
Type: Strength (Weight Lifting)
Equipment: Balance Trainer
Target muscles
This is one of the most demanding single-leg builders. The quad and gluteus maximus of the standing leg drive the squat, the hamstrings assist hip control, and the gluteus medius works hard to stop the knee caving and the pelvis dropping. The ankle stabilisers and core fire continuously to manage the dome's wobble while balancing on one foot. Done well, it exposes and corrects left-right strength and balance gaps.
How to perform
Setup
Stand on the centre of the dome on one foot, with the other leg held out in front or to the side. Stand tall, brace the core, and settle the balance with small foot adjustments before descending.
Execution
Push the hips back and bend the standing knee, lowering as far as you can control while keeping the heel pressed into the dome and the knee tracking over the foot. Keep the chest up and the free leg extended for counterbalance. Descend only to the depth where you stay balanced and the knee stays aligned, then drive through the whole foot to stand. Move slowly — the goal is controlled strength on an unstable base, not depth at the cost of the wobble taking over. Finish, then switch legs.
Common mistakes
- Letting the standing knee cave inward as you lower or rise.
- Chasing depth beyond the point where balance and alignment hold.
- Letting the heel lift off the dome, shifting load to the toes and the knee.
- Collapsing the chest forward instead of staying tall with the free leg counterbalancing.
Progressions and regressions
Regress by holding a support, doing partial-range reps, or performing a single-leg squat on the floor first. Progress by increasing depth, adding a light counterbalance weight at the chest, or pausing at the bottom of each rep.
Programming notes
Program it as advanced unilateral leg work, 2-3 sets of 5-8 controlled reps per leg. The instability caps the depth and load, so prioritise alignment and balance over numbers. It is excellent for athletes addressing single-leg strength asymmetries; place it after the main bilateral squat while balance is still sharp.
