BOSU ball exercises are an excellent way to build full-body strength, improve balance and activate stabilisation muscles that traditional workouts often miss. The BOSU ball’s unique half-dome design challenges your body in every direction, making even simple movements more effective.

Whether you’re new to functional training or looking to level up your home workouts, adding a BOSU balance trainer can help you train smarter and move better.

What Is a BOSU Ball?

BOSU stands for “Both Sides Utilised.”
It features:

A flat, stable platform
An air-filled dome on the other side

You can train on either surface depending on the difficulty you want. This versatility makes the BOSU ball ideal for improving core strength, stability, balance and body control.

Top BOSU Ball Exercises

1. BOSU Push-Ups

Place the dome down and hold the platform for added instability. Great for chest, shoulders and core.

2. BOSU Lunges

Front foot on the dome adds a significant stability and balance challenge.

3. Single-Leg Balance Hold

Stand on the dome and lift one foot — ideal for ankle, hip and core stability.

4. BOSU Squats

Standing on the dome increases quad, glute and core activation.

5. BOSU Tricep Dips

Hands on the flat platform. Step your feet further forward to increase difficulty.

Benefits of BOSU Ball Training

Better Core Strength

Unstable surfaces force deeper muscles to activate, improving functional strength.

Improved Stability & Coordination

Your body must constantly adjust, building neuromuscular control.

Enhanced Balance

A BOSU ball helps train and refine your balance over time.

Greater Body Awareness

You learn how your body moves, improving technique and reducing injury risk.

Take Your Training Further with Our BOSU Online Course

If you want expert guidance, structured progressions and more exercises, our BOSU Balance Trainer Online Course is the ideal next step.

It’s designed for:

Personal trainers
Allied health professionals
Group instructors
Active adults wanting better functional fitness

You’ll learn proper technique, programming ideas and safe progressions for all levels.

Save with the BOSU Course + Equipment Bundle

For those getting started or upgrading their toolkit, we offer a BOSU Online Course + BOSU Balance Trainer Bundle.
It includes:

A genuine BOSU Balance Trainer
Full access to the BOSU Online Course
Exclusive savings when purchased together

Why Choose Perform Better Pro-Ed?

With over 70+ years of combined industry experience, our team delivers premium training tools, evidence-based education and practical solutions for Fitness Professionals, Allied Health and Coaches across Australia.