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BOSU 3: Bend and Reach

Improve your balance with this BOSU exercise.

Benefits: This exercise improves single-leg balance and improves the stability of the ankles, knees, hips, pelvis and lower spine. It also strengthens the lower legs, thighs, buttocks, hips and lower back.

Procedure: Stand with your right foot on the BOSU Balance Trainer and your left leg slightly bent so your left foot is unsupported. Begin to squat down toward the floor; at the same time reach toward a spot on the floor with your left hand. Squat down as far as you can go with complete stability in your right hip. If your right thigh begins to swing outward, you’ve gone too far. Return to the start position. After completing eight to 10 repetitions, reverse your position and repeat.

Progression: Start by doing one repetition less than the maximum number you could complete with perfect form. As you improve, add repetitions so that you’re always doing one less than your maximum, and challenge yourself to squat lower, but without ever going past the point of total stability in your working hip. You may also increase the challenge by holding a dumbbell in your reaching hand.