Strength exercise

BOSU Ball Squat

How to do it

Stand on top of a domed balance trainer with the round side up, placing your feet shoulder width apart on the platform.
Find your balance and brace your core before beginning the squat, keeping your knees soft.
Bend your knees and push your hips back to lower into a squat, using your quadriceps and glutes to control the descent on the unstable surface.
Lower until your thighs are near parallel, adjusting your foot pressure to keep the dome steady beneath you.
Drive through your feet to stand back up, exhaling as you extend your hips and knees while maintaining your balance.
Avoid rushing the tempo, since a controlled pace keeps the dome from tipping under you.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises