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How to Do a Bosu Squat Press

A Bosu squat press is a great exercise that helps to strengthen and tone the muscles in the core and lower body, as well as the shoulders. Make sure that the area you're exercising in is free from other equipment when first performing this, in order to prevent injury to both yourself and other gym members.

About the Bosu Squat Press

The Bosu squat press is a great exercise because it targets a number of muscles in the body, including the quadriceps, hamstrings, glutes, shoulders, abdominals and lower back muscles. This makes it a great workout if you don't have a lot of time to spend exercising, as you can strengthen several muscles in the body at the same time, instead of doing several exercises that only target one or two specific muscle groups.

Positioning Your Body

One of the most difficult parts of performing the Bosu squat press is actually positioning your body in the proper manner. To start, place a Bosu on the ground with the blue side facing upwards. Make sure there are no dumbbells or other pieces of gym equipment around that might possibly get in the way. While holding a dumbbell in each hand, step onto the Bosu. Make sure your feet are facing forward, and they are positioned on the outer edge of the Bosu. Raise your hands so your elbows are bent and the dumbbells are resting at or near the shoulders. Look down at the ground at a point that is approximately five feet in front of the Bosu.

Performing the Bosu Squat Press

Now that you are in the right position, you can go about performing the Bosu squat press. Start by taking a few deep breaths. As you inhale, bend your knees and slowly lower your rear towards the ground as if you were sitting in a chair. Once your thighs become parallel to the floor, use the muscles in your legs and core to carefully lift yourself back up into a standing position. As you stand, press your arms overhead, extending your elbows and reaching the dumbbells as high as you can. Perform another squat, lowering the dumbbells back down to their original position as your body lowers to the ground. Do 10 repetitions of the exercise before taking a short break. Follow with another two sets of 10 repetitions of the Bosu squat press.

Increasing the Intensity

One easy way to make this exercise more difficult is by alternating your arms as you perform the squat press. Do a squat, and as you come to a standing position, press just the right arm overhead. During the next squat, as you come to a standing position, press just the left arm overhead. This forces you to perform more repetitions of the exercise, thereby producing greater muscle fatigue.

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