The 60 Best BOSU® Balance Trainer Exercises

1. 1. Balance Trainer Crunch

   

   714,226 SETS LOGGED39.4 mSCORE

   Balance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.

   • Beginner
   • Abs

2. 2. Balance Trainer Push Up

   

   613,004 SETS LOGGED36.1 mSCORE

   Balance Training Push Up is a more advanced variation on the standard Push Up. This variation adds a significant amount of instability to the movement, and is a great way to improve stability across pushing movements in general. The added instability also makes this exercise more taxing, and is a great way to add more difficulty and complexity to your Push Ups.

   • Beginner
   • Chest

3. 3. Balance Trainer Squat

   

   583,277 SETS LOGGED56.3 mSCORE

   Balance Trainer Squat is a bodyweight variation on the more standard Squat. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By using a Balance Trainer you add significantly more instability to the movement, which can help you develop balance and coordination, as well as achieve better muscle activation when compared to something like an Air Squat.

   • Beginner
   • Quads

4. 4. Balance Trainer Mountain Climber

   

   296,825 SETS LOGGED40.8 mSCORE

   This intense cardio and core exercise uses a BOSU balance trainer to amplify the challenge of traditional mountain climbers. The added instability requires greater core engagement and balance, enhancing cardiovascular fitness and muscle endurance.

   • Beginner
   • Quads

5. 5. Balance Trainer Plank

   

   205,375 SETS LOGGED58.1 mSCORE

   Balance Trainer Plank is a more challenging variation of the standard Plank. Like Planks, this is a bodyweight core exercise. By placing your feet on the Balance Trainer, you add more instability to the exercise. That added instability forces you to further recruit your core in order to stabilize the movement. This is a great variation for anyone looking to make their planks a bit more challenging.

   • Intermediate
   • Abs

6. 6. Balance Trainer Spiderman Push Up

   

   140,301 SETS LOGGED19.7 mSCORE

   This exercise is a combination of variations of both Push Ups and Mountain Climbers. This exercise primarily targets your chest, triceps, and core. The use of a Balance Trainer adds instability to both movements, which is especially helpful for recruiting your core. This is a great combination for making your Push Ups more of a full body workout.

   • Intermediate
   • Chest
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8. 7. Balance Trainer Dome Push Ups

   

   112,216 SETS LOGGED30.7 mSCORE

   Similar to other Push Up Variations, this compound, bodyweight exercise primarily targets your chest, shoulders, and triceps. The use of a Balance Trainer adds a significant amount of instability to the movement, and makes this a more advanced, and taxing exercise than the standard Push Up. The added instability is a great way to help you improve stability across a large variety of other pushing exercises.

   • Intermediate
   • Chest

9. 8. Balance Trainer Braced Frog Kicks

   

   77,529 SETS LOGGED42.9 mSCORE

   Balance Trainer Braced Frog Kicks is a bodyweight core exercise that involves sitting on a Balance Trainer and extending your legs out away from yourself. By raising, and extending your legs, you’re already engaging your core, but by sitting on a balance training, you add more instability to the movement.

   • Intermediate
   • Abs

10. 9. Balance Trainer Wide Pushups

    

    72,771 SETS LOGGED26.4 mSCORE

    Performed with hands on a balance trainer, this variation increases chest, shoulder, and core engagement by introducing instability. The wide grip targets the chest muscles more extensively, making it beneficial for enhancing upper body strength and balance.

    • Intermediate
    • Chest

11. 10. Balance Trainer Single Leg Hip Thrusters

    

    64,032 SETS LOGGED69.5 mSCORE

    Balance Trainer Single Leg Hip Thruster is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound exercise that primarily targets your hamstrings and glutes. By performing this exercise with your foot planted on a Balance Trainer, you add significantly more instability to the movement. By performing this exercise with a single leg at a time, you add even more instability, as well as make it easier to identify and address any discrepancies in strength or mobility between sides.

    • Intermediate
    • Glutes

1. 11. Balance Trainer Reverse Hyperextension

   

   56,715 SETS LOGGED44 mSCORE

   Balance Trainer Reverse Hyperextension is a variation on the more common Reverse Hyperextension. Like other variations, this is a compound exercise that primarily targets your glutes and lower back. The use of a Balance Trainer can make this exercise more comfortable and accessible for some people, as well as add more instability to the movement which can help with muscle activation.

   • Beginner
   • Glutes

2. 12. Balance Trainer Narrow Push Up

   

   56,246 SETS LOGGED29.2 mSCORE

   Similar to other Push Up Variations, this exercise primarily targets your chest, shoulders, and triceps. A narrow grip further emphasizes recruitment of the triceps, while the use of a Balance Trainer adds significantly more instability to the movement.

   • Advanced
   • Chest

3. 13. Balance Trainer Russian Twist

   

   54,282 SETS LOGGED26.9 mSCORE

   Russian Twists on a BOSU Balance Trainer target the obliques and abdominals, with the instability of the dome intensifying the exercise. This variation enhances core rotational strength and stability, offering a more challenging and effective workout compared to traditional Russian twists.

   • Intermediate
   • Abs

4. 14. Balance Trainer Goblet Squat

   

   52,995 SETS LOGGED62.4 mSCORE

   The Balance Trainer Goblet Squat enhances lower body and core strength by adding instability to the traditional goblet squat. Using a balance trainer, such as a BOSU ball, it requires greater balance and coordination, targeting the quads, glutes, and core more intensely. Ideal for those seeking to improve functional fitness alongside muscle growth and stability.

   • Advanced
   • Quads

5. 15. Balance Trainer Braced Bicycle Kicks

   

   44,589 SETS LOGGED31.3 mSCORE

   A dynamic core exercise that combines the instability of a BOSU balance trainer with the intensity of bicycle kicks, targeting the abdominals and obliques. The added instability requires more muscle engagement, making it more effective than standard floor bicycle kicks.

   • Intermediate
   • Abs

6. 16. Balance Trainer Rear Glute Raises

   

   44,326 SETS LOGGED60.4 mSCORE

   Balance Trainer Rear Glute Raises is a compound, bodyweight exercise that primarily targets the glutes. The exercise involves placing your hands on the flat side of a Balance Trainer, and then raising your legs with your knees bent up behind you. By positioning your hands on the balance trainer with the dome facing down, you add significantly more instability to this movement.

   • Intermediate
   • Glutes

7. 17. Balance Trainer Alternating Lunge

   

   42,731 SETS LOGGED52.6 mSCORE

   A dynamic lower body exercise that uses a BOSU balance trainer to enhance the difficulty of standard lunges. This variation improves balance, coordination, and leg strength, making it more challenging and effective.

   • Intermediate
   • Quads

8. 18. Balance Trainer Leg Crossover Planks

   

   37,602 SETS LOGGED56.2 mSCORE

   Leg Crossover Planks on a BOSU Balance Trainer intensify the traditional plank by adding leg movements that cross over the body, targeting the obliques, abdominals, and lower back. The balance trainer's instability requires greater core engagement, improving overall stability and strength.

   • Intermediate
   • Abs

9. 19. Balance Trainer Burpee with Pushup

   

   37,421 SETS LOGGED75.4 mSCORE

   This exercise is a more challenging variation of Burpees. Like other Burpees, this is a complex series of movements that target many different muscle groups. By adding a Balance Trainer, you can add significantly more instability to the movement which can help you recruit smaller stabilizing muscles. Adding in a Push Up to this exercise can also further help you recruit muscles in your upper body compared to standard Burpee.

   • Intermediate
   • Quads

10. 20. Balance Trainer Shoulder Tap Planks

    

    37,247 SETS LOGGED57 mSCORE

    An advanced plank variation that incorporates shoulder taps to challenge the core, shoulders, and arms. Executing this on a BOSU balance trainer significantly increases the exercise's difficulty, promoting superior core stability and balance.

    • Intermediate
    • Abs

11. 21. Balance Trainer Incline Push Up

    

    33,447 SETS LOGGED52.2 mSCORE

    Balance Trainer Incline Push Up is a more advanced variation on the more standard Incline Push Up. This compound exercise primarily targets your chest, and triceps. The use of a Balance Trainer adds significantly more instability to the movement, while the incline forces you to further emphasize recruiting your lower chest.

    • Beginner
    • Chest

12. 22. Balance Trainer Overhead Weighted Crunch

    

    33,089 SETS LOGGED50.6 mSCORE

    The BOSU Balance Trainer Overhead Weighted Crunch incorporates a medicine ball for added resistance, intensifying the traditional crunch exercise. Performed on a BOSU Balance Trainer with the medicine ball held overhead, this variation targets the abdominals more deeply, with the added instability of the dome increasing core engagement and strength. The use of a medicine ball not only enhances the intensity of the crunch but also improves grip strength and coordination, making it an effective exercise for building core muscle endurance and stability.

    • Intermediate
    • Abs

13. 23. Balance Trainer Balance Bar Hip Thrusters

    

    30,741 SETS LOGGED49.5 mSCORE

    This exercise is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound bodyweight exercise that primarily targets the glutes. The use of a Balance Trainer adds some instability to the movement, which can help improve muscle activation, while also making the exercise a bit more comfortable. This is a great variation for anyone looking to add some variety to their Hip Thrusts.

    • Intermediate
    • Glutes

14. 24. Balance Trainer Knee Up Squats

    

    28,616 SETS LOGGED73.1 mSCORE

    This exercise is a variation on the more standard Squat. Similar to other squat variations, this compound exercise primarily targets your quadriceps. Unlike most Squats, this exercise requires you to place on foot on top of a Balance Trainer which can add more instability to the movement. In addition, by explosively extending your legs, raising your leg opposite the Balance Trainer, and adding a twist, you add significantly more complexity to the movement, as well as further recruit your core.

    • Intermediate
    • Quads

15. 25. Balance Trainer Wood Choppers

    

    24,595 SETS LOGGED59.3 mSCORE

    The BOSU Balance Trainer Wood Choppers are a dynamic, compound exercise targeting the core, particularly the obliques, as well as the shoulders and hips. By performing wood choppers on a BOSU balance trainer, the instability adds an increased challenge to the movement, enhancing core engagement and balance. This exercise mimics the motion of chopping wood, moving from high to low across the body with added resistance for improved power and rotational strength. It’s especially beneficial for athletes or anyone looking to improve functional fitness, offering a more intense workout compared to traditional wood choppers on stable ground.

    • Beginner
    • Abs

16. 26. Balance Trainer Toe Taps

    

    22,906 SETS LOGGED22.4 mSCORE

    This exercise is an explosive agility exercise that primarily targets your calves and quads. The balance trainer acts a guide for where to reach with your foot. This is a great exercise for improving quickness, agility and coordination.

    • Beginner
    • Calves

17. 27. Balance Trainer Cable Crunch With Side Bends

    

    22,049 SETS LOGGED16.5 mSCORE

    This exercise combines core stabilization with targeted oblique engagement, utilizing a balance trainer and cable machine for resistance. The balance trainer increases the challenge to the core muscles, while the side bends with the cable add focused tension on the obliques, promoting core strength and definition. This variation is excellent for those seeking to enhance core stability alongside oblique development.

    • Beginner
    • Abs

18. 28. Balance Trainer Bird Dog

    

    21,104 SETS LOGGED71.1 mSCORE

    Performing the Bird Dog on a BOSU Balance Trainer challenges the core, back, and glutes. This variation increases the difficulty by adding an element of balance, enhancing core stability and muscle coordination, essential for back health and posture.

    • Intermediate
    • Abs

19. 29. Balance Trainer Curtsy Lunge

    

    19,298 SETS LOGGED57.5 mSCORE

    A unilateral lower body exercise that targets the glutes, quads, and hamstrings, with an emphasis on balance and coordination. Performing this on a BOSU balance trainer increases the stability challenge, enhancing muscle engagement and proprioception.

    • Intermediate
    • Quads

20. 30. Balance Trainer Single Leg Lifts

    

    18,833 SETS LOGGED51.4 mSCORE

    Single Leg Lifts on a BOSU Balance Trainer target the lower abdominals and hip flexors, with the dome's instability increasing the core engagement required to maintain balance. This exercise enhances core strength and stability, particularly beneficial for improving posture and lower back health.

    • Intermediate
    • Abs

21. 31. Balance Trainer Lying Toe Taps

    

    17,988 SETS LOGGED61.3 mSCORE

    Balance Trainer Lying Toe Taps is a compound movement that forces you to alternate tapping, and pushing off a Balance Trainer with each leg. By using a Balance Trainer, you can more easily raise your hips off the ground which can improve muscle activation, as well as add some instability, and a bit of assistance to the exercise. Because you need to keep your lower body suspended in the air, this exercise forces you to make quick explosive movements making this a great addition for anyone looking to improve their speed and quickness, or for anyone looking to add a bit more plyometrics to their workout.

    • Intermediate
    • Glutes

22. 32. Balance Trainer Rear Lunge Kicks

    

    17,934 SETS LOGGED77 mSCORE

    Balance Trainer Rear Lunge Kicks are a variation of Lunges that utilize a Balance Trainer. Like other Lunges, this is a compound exercise that primarily targets your quadriceps. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. By planting your front foot on a Balance Trainer, you can add instability to the movement.

    • Beginner
    • Quads

23. 33. Balance Trainer Stability Ball Push Up

    

    17,302 SETS LOGGED47.9 mSCORE

    This exercise is a significantly more advanced, and unstable variation on the Push Up. Like other variations, this exercise primarily targets your chest, shoulders, and triceps, however the use of both a Balance Trainer, and a Stability Ball add significantly more instability to the movement. This exercise is a great way to build strength and stability across pushing movements in general.

    • Advanced
    • Chest

24. 34. Stability Ball Plank on Balance Trainer

    

    17,293 SETS LOGGED7.7 mSCORE

    Performing a plank with a stability ball on a BOSU Balance Trainer combines two stability challenges, significantly enhancing core engagement and balance. This advanced exercise targets the entire core, shoulders, and hips, offering an intense stability and strength workout.

    • Advanced
    • Abs

25. 35. Balance Trainer Stability Ball Overhead Squats

    

    16,239 SETS LOGGED74.4 mSCORE

    This exercise is a variation on the more standard Overhead Squat. Similar to other Squat variations, this compound exercise primarily targets your quadriceps. Unlike other variations, the use of a balance trainer adds significantly more instability to this exercise which can force you to recruit smaller stabilizing muscles. Holding a stability ball overhead is a great way to practice overhead squats without adding additional resistance.

    • Advanced
    • Quads

26. 36. Balance Trainer Single Leg Crunches

    

    15,710 SETS LOGGED37.6 mSCORE

    An isolation exercise targeting the abdominals, performed with one leg extended on a BOSU balance trainer. This adds a balance challenge, making it more effective at engaging the core compared to standard crunches.

    • Intermediate
    • Abs

27. 37. Balance Trainer Sumo Squat Jumps

    

    14,656 SETS LOGGED56.7 mSCORE

    Adds a cardiovascular and plyometric element to the sumo squat by incorporating jumps on a balance trainer. This variation increases leg strength and explosive power while improving balance and coordination.

    • Beginner
    • Quads

28. 38. Balance Trainer Burpee

    

    14,361 SETS LOGGED70.6 mSCORE

    An explosive, full-body exercise that incorporates a BOSU balance trainer to increase the challenge of traditional burpees. This variation enhances core stability, balance, and cardiovascular endurance, offering a higher intensity option for advanced fitness levels.

    • Intermediate
    • Quads

29. 39. Balance Trainer Lateral Dome Squats

    

    13,518 SETS LOGGED58.9 mSCORE

    Lateral Dome Squats on a BOSU Balance Trainer focus on the lower body, particularly targeting the quads, glutes, and inner thighs, while enhancing lateral movement and stability. The dome's curved surface increases the exercise's difficulty, improving balance and engaging more stabilizer muscles compared to traditional squats.

    • Beginner
    • Quads

30. 40. Balance Trainer Side Star Plank

    

    13,206 SETS LOGGED62.5 mSCORE

    An advanced variation of the side plank that challenges balance and core stability by using a BOSU balance trainer. It targets the obliques, shoulders, and hips, offering a higher intensity workout compared to a traditional side plank.

    • Intermediate
    • Abs

31. 41. Balance Trainer Stability Ball Knee Tucks

    

    13,081 SETS LOGGED55.8 mSCORE

    A compound exercise using a BOSU balance trainer and stability ball to target the core, hip flexors, and shoulders. The instability increases the challenge, improving core strength and balance. This variation adds intensity and effectiveness over traditional floor knee tucks.

    • Intermediate
    • Abs

32. 42. Balance Trainer Up and Down Planks

    

    12,904 SETS LOGGED67.6 mSCORE

    An intense core exercise that involves moving from a plank to a push-up position on a BOSU balance trainer. This variation increases core engagement and shoulder stability, offering a more challenging alternative to the floor version.

    • Intermediate
    • Abs

33. 43. Balance Trainer Single Leg Kneeling Good Morning

    

    12,042 SETS LOGGED63.3 mSCORE

    This exercise is a much more complex variation on the more standard Good Morning. This exercise removes a significant amount of stability from this movement by positioning you on a Balance Trainer, as well as by performing this exercise one side at a time. Using a single side can also help identify and address any discrepancies in strength or mobility between sides.

    • Intermediate
    • Hamstrings

34. 44. Balance Trainer Alternating Lunge Jumps

    

    10,817 SETS LOGGED64.7 mSCORE

    A plyometric, lower body exercise that utilizes a balance trainer to increase the difficulty of traditional lunge jumps. This variation improves power, stability, and endurance, making it ideal for athletes or those seeking an intense workout.

    • Intermediate
    • Quads

35. 45. Balance Trainer Speed Climbers

    

    10,386 SETS LOGGED50.9 mSCORE

    A cardiovascular exercise that intensifies traditional mountain climbers by incorporating a BOSU balance trainer. This variation enhances core engagement and improves cardio endurance, providing a challenging workout for all fitness levels.

    • Intermediate
    • Abs

36. 46. Balance Trainer Hesitation Lunges

    

    8,554 SETS LOGGED64.3 mSCORE

    This variation adds an element of instability to hesitation lunges, targeting the lower body with a focus on balance and core strength. It's more challenging than traditional lunges, promoting increased muscle activation and stability.

    • Intermediate
    • Quads

37. 47. Balance Trainer Lateral Floor Toe Taps

    

    7,599 SETS LOGGED42.3 mSCORE

    This exercise is an explosive plyometric movement. By positioning one leg on the Balance Trainer, you add some instability to that leg in addition to giving yourself a softer surface to push off from. This is a great exercise for improving explosiveness and coordination.

    • Beginner
    • Calves

38. 48. Balance Trainer Star Plank Knee to Elbow

    

    7,050 SETS LOGGED63.4 mSCORE

    An advanced plank variation that engages the core, obliques, and shoulders. Performing this on a BOSU balance trainer increases the difficulty, enhancing core stability and muscle coordination. It's more challenging than a standard plank due to the added balance component.

    • Advanced
    • Abs

39. 49. Balance Trainer Walk Out Plank

    

    7,020 SETS LOGGED70.8 mSCORE

    A core and upper body exercise that starts with walking hands out to a plank position on a BOSU balance trainer. This increases core stability and arm strength, making it more effective at engaging the core muscles than standard walkouts.

    • Intermediate
    • Abs

40. 50. Balance Trainer Front-Back Cross Jumps

    

    6,740 SETS LOGGED54.3 mSCORE

    A explosive plyometric exercise using a balance trainer to enhance balance and agility. This exercise primarily targets the muscles in your lower body. Landing on the balance trainer adds a significant amount of instability to the movement which can help recruit smaller stabilizing muscles as well.

    • Intermediate
    • Calves

41. 51. Balance Trainer Slow Climbers

    

    6,411 SETS LOGGED41.3 mSCORE

    Slow Climbers on a BOSU Balance Trainer are a variation of mountain climbers that focus on controlled, deliberate movements, targeting the core, shoulders, and hips. The slower pace increases muscle engagement, with the dome adding a balance challenge that enhances core stability and strength.

    • Intermediate
    • Abs

42. 52. Balance Trainer TRX Pistol Squats

    

    5,285 SETS LOGGED57 mSCORE

    Combining the TRX with a BOSU Balance Trainer, TRX Pistol Squats focus on unilateral lower body strength, balance, and flexibility. This advanced variation challenges the quads, glutes, and core, offering a unique balance component that enhances proprioception and stability.

    • Intermediate
    • Quads

43. 53. Balance Trainer Single Leg Glute Drop

    

    4,946 SETS LOGGED64.5 mSCORE

    A lower body exercise focusing on the glutes and hamstrings, with one leg on a BOSU balance trainer. The instability increases muscle engagement, offering a more challenging and effective workout than traditional glute bridges.

    • Intermediate
    • Quads

44. 54. Balance Trainer Lateral Cross Over Jumps

    

    4,616 SETS LOGGED59.7 mSCORE

    A explosive plyometric exercise using a balance trainer to enhance balance and agility. This exercise primarily targets the muscles in your lower body. Landing on the balance trainer adds a significant amount of instability to the movement which can help recruit smaller stabilizing muscles as well.

    • Beginner
    • Calves

45. 55. Balance Trainer Bar Assisted Dome Squat

    

    4,299 SETS LOGGED65.8 mSCORE

    This squat variation uses a BOSU balance trainer with bar assistance to focus on lower body strength while improving balance and coordination. The dome shape increases the challenge to the stabilizing muscles, offering a more intense workout compared to traditional squats.

    • Beginner
    • Quads

46. 56. Balance Trainer Lateral Jumps

    

    3,927 SETS LOGGED49 mSCORE

    A explosive plyometric exercise using a balance trainer to enhance balance and agility. This exercise primarily targets the muscles in your lower body. Landing on the balance trainer adds a significant amount of instability to the movement which can help recruit smaller stabilizing muscles as well.

    • Beginner
    • Calves

47. 57. Balance Trainer Traveling Dome Planks

    

    3,610 SETS LOGGED69.8 mSCORE

    Traveling Dome Planks on a BOSU Balance Trainer enhance core stability and upper body strength. This dynamic variation involves moving laterally while maintaining a plank position on the dome, challenging the core, shoulders, and arms more than static plank variations.

    • Intermediate
    • Abs

48. 58. Balance Trainer Single Leg TRX Lunges

    

    3,082 SETS LOGGED55.5 mSCORE

    Balance Trainer Single Leg TRX Lunges is a more complex variation on Bulgarian Split Squats. Like other Bulgarian Split Squats, this exercise primarily focuses on your quadriceps. By standing on a Balance Trainer, as well as attaching on leg to the TRX straps, you can add significantly more instability to this movement which can help you improve balance and stability.

    • Advanced
    • Quads

49. 59. Balance Trainer TRX Squat Jumps

    

    2,819 SETS LOGGED72.2 mSCORE

    TRX Squat Jumps on a BOSU Balance Trainer combine plyometric training with balance and resistance work, targeting the lower body and core. This high-intensity variation increases power, stability, and cardiovascular endurance, offering a challenging workout for advanced fitness levels.

    • Beginner
    • Quads

50. 60. Balance Trainer TRX Front to Back Lunges

    

    1,561 SETS LOGGED17.9 mSCORE

    A compound lower body exercise that combines the instability of a BOSU balance trainer with TRX for enhanced balance and strength. This variation targets the legs and core more effectively than standard lunges, improving stability and flexibility.

    • Intermediate
    • Quads