---
title: BOSU – Legs
description: We’ve tackled the core and we’ve given you some total body exercises, now let’s work on the legs! Just remember you can always do these on the ground or a large cushion if you don’t have a BOSU. Bridges – Start with the dome side up. Lie on your back with your feet on the […]
---

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---

# BOSU – Legs

![default-image](https://www.starfishtherapies.com/hubfs/raw_assets/public/Starfish/images/custom-images/default-image.svg)

![](https://static.hsstatic.net/BlogImporterAssetsUI/ex/missing-image.png)

We’ve tackled the [core](https://starfishtherapies.com/2020/11/bosu-core-stabilization-exercises/) and we’ve given you some [total body](https://starfishtherapies.com/2020/11/bosu-total-body-exercises/) exercises, now let’s work on the legs! Just remember you can always do these on the ground or a large cushion if you don’t have a BOSU.

- **Bridges** – Start with the dome side up. Lie on your back with your feet on the dome and your legs bent. 
    - **Both Legs:** Lift your bottom off the floor. Lower down slowly and repeat. Can you do 10?
    - **Single Leg:** Now start with just one foot on the dome side and the other leg in the air or crossed over your opposite knee. Lift your bottom off the floor and hold it. Try to keep your hips level.

 

- **Squats** 
    - **Hold:** Standing on the dome side. Bend your knees and hold a squat position. Another challenge is to stand on the flat side. How long can you hold it?
    - **2 Feet:** Standing on the dome side. Squat down and stand back up. Too easy? Grab a weight and hold it in both hands close to your chest.
    - **1 Foot Sideways:** Start with the dome side up. Stand with 1 foot on the dome side and 1 foot on the floor. You can widen your stance and point your feet outwards to target different muscles. Make sure to do both sides!
    - **Split Squats:** Start with the dome side up. Stand with your front leg on the floor and your back foot on the dome. Bend your legs so that your back knee almost touches the ground and then stand back up. Be sure you do both sides!

 

- **Lunges** – Start with the dome side up. 
    - **Forward Lunge:** Start standing in front of the BOSU with both feet on the floor. Step one foot forward on to the dome bending your front leg. Step back so your feet are together on the floor and Repeat on the other side.
    - **Side Lunge:** Start standing next to the BOSU with both feet on the floor. Step your closest foot onto the dome bending that leg. Stand up and step back together. Do 10 and then turn around and try on your other leg.
    - **Backwards Lunge:** Start standing with the BOSU behind you. Step one foot backwards on the dome bending your legs so that your back knee almost touches. Stand up and step together. Switch legs and repeat.

 

- **Jogging/ Marching/ Calf Raises** – Start with the dome side up 
    - **Marching:** Stand on the dome and alternate lifting knees up. Can you touch your knee to your elbow?
    - **Jogging:** Have limited space? Stand on dome and carefully jog in place. This is a great way to warm up your body.
    - **Calf Raises:** Stand on dome side. Keeping legs straight rise up onto your toes. Slowly lower your heels and repeat.

 

- **Standing on One Leg** – Start with the dome side up 
    - **Eyes Open:** Stand on the dome balance on one leg. Can you balance for 10 seconds? Now switch and try the other leg.
    - **Eyes Closed:** Start by standing on 2 feet on the dome. Close your eyes and keep your balance. Too easy? Try standing on one leg and then close your eyes for 10 seconds.

 

- **Single Leg Deadlift:** Start by standing on one leg on the dome. Keeping your knee slightly bent, reach down and touch your foot. Stand back up and repeat. Make sure to keep your back straight when reaching down.

I bet you can feel your legs burning! This is great! It should get easier each time. Which one was your favorite?

 

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