← EXERCISE LIBRARYBalance
BOSU Squat Hold
An isometric squat held on an unstable dome. Light on load and heavy on foot, ankle and trunk control — a squat you cannot rush.
- 01Stand on the flat dome side with the feet hip to shoulder width and evenly spaced from the centre.
- 02Find the balance point with the knees soft before adding any depth.
- 03Sit down into a quarter to half squat and hold there.
- 04Hold for the prescribed time, then stand up slowly and step off.
- 01Grip the surface with the whole foot, toes included.
- 02Chest up, weight through the middle of the foot.
- 03Small corrections are the exercise — stop fighting them.
- 01Going deeper than the balance allows, so the set becomes a wobble rather than a hold.
- 02Standing on the dome side too early — the flat side is the place to start.
- 03Holding the breath to stay stable, which works for eight seconds and then does not.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.