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How to Do a Bosu Squat High Row

The bosu ball can be used for many different exercises, including the bosu squat high row. The bosu ball is a small round platform with half of a ball attached to the top. The popularity of the bosu (Both Sides Utility) ball comes from the variety of exercises that you can perform with the ball. It's also small and can be stored anywhere. Most gyms also carry it making it easy to incorporate into your gym workout as well. Squats are one of the most well-known and easy exercises to use to help tone your thighs and butt, and the bosu squat high row can be a great asset to your workout routine:

Things You Need:

  • Bosu ball
  • Resistance row machine

Step 1: Position the Bosu Ball

Because this exercise requires the use of a row machine, locate the standing row machine and place the bosu ball in front of the machine. The ball should be rounded side up and be centered in front of the machine about two to three feet away from the row machine. If you aren't sure which machine you should be using, ask a fitness trainer to help you get set up.

Step 2: Proper Positioning

You need to balance on the ball and reach out to grab the handles of the row machine. Because it's a resistance-based machine you'll need to decide which weight you're going to use and secure the machine at that weight. Standing on the ball, reach forward and pull the resistance cables toward you.

Step 3: Squat Row

To perform a squat row, stand on the ball and squat down with your arms out in front of you with the handles of the cables contracted. Stand up pulling the handles out extending the cables and utilizing the weight. The row portion of this exercise will work your shoulders, chest and biceps.

Step 4: Complete Your Sets

As with most exercises, it's recommended to complete 10-12 reps to make a set. Rest for no more than one minute and complete three full sets to complete this exercise.


  • To keep the move at a beginner level, use less weight on the resistance machine.
  • To increase the level of difficulty, increase the weights on the machine.
  • As you become stronger and more apt with the machine, the more weight you'll be able to add.
  • To increase the level of balancing difficulty, turn the ball over and balance on the platform side while doing your squat rows.
  • Always wear well-fitting fitness shoes when working out, as this helps with balance and prevents injury.
  • The general rule of thumb for weights is that you should be able to do more than eight reps, but no more than ten. Your muscles should be completely fatigued when you complete a set.
  • If you are unsure of how to use a machine or the bosu ball, always ask for help.


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