Best Beginner Legs Workouts With Bosu Balance Trainer
About
The BOSU Balance Trainer, which stands for Both Sides Up, is a versatile piece of equipment featuring a dome side and a flat platform side, enabling various levels of instability for exercises.
Ideal for beginners with less than one year of experience, these leg workouts incorporate simple yet effective movements designed to build foundational strength while minimizing the risk of injury.
Targeting the primary muscle groups of the lower body—which include the glutes, quadriceps, hamstrings, and calves—these exercises engage stability and balance, crucial for overall function and fitness.
Through a combination of compound movements such as squats and lunges, users can effectively strengthen and develop lower body muscles.
Modification of weights and repetitions allows these workouts to be tailored to individual capability, ensuring a challenging yet manageable routine.
Workout 1
Quadriceps, Glutes, Calves
Balance Trainer Rear Lunge Kicks
16reps26reps36reps
Balance Trainer Reverse Hyperextension
15reps25reps35reps45reps
Balance Trainer Toe Taps
14reps24reps34reps44reps54reps
Balance Trainer Squat
16reps26reps36reps
Balance Trainer Mountain Climber
18reps28reps38reps48reps
Balance Trainer Lateral Dome Squats
14reps24reps34reps44reps54reps
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Generate My PlanWorkout 2
Quadriceps, Glutes, Calves
Balance Trainer Sumo Squat Jumps
16reps26reps36repsBalance Trainer Reverse Hyperextension
15reps25reps35reps45reps
Balance Trainer Lateral Cross Over Jumps
14reps24reps34reps44reps54reps
Balance Trainer TRX Squat Jumps
16reps26reps36reps
Balance Trainer Lateral Floor Toe Taps
15reps25reps35reps45reps
Balance Trainer Lateral Jumps
14reps24reps34reps44reps54reps
The 12 Best Beginner Legs Exercises with BOSU Balance Trainer
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Balance Trainer Squat
SETS LOGGED550,232Quadriceps Strength29 mScoreQuadriceps
BOSU® Balance TrainerThe Balance Trainer Squat adds an unstable surface to the standard squat, helping to improve balance and coordination while targeting your thighs. This exercise challenges your muscles more than regular squats, leading to better results.
How to do it
The Balance Trainer Squat adds an unstable surface to the standard squat, helping to improve balance and coordination while targeting your thighs. This exercise challenges your muscles more than regular squats, leading to better results.
Sets, Reps, Weight18reps28reps38reps2. Balance Trainer Mountain Climber
SETS LOGGED281,320Quadriceps Strength30 mScoreQuadricepsBOSU® Balance TrainerThe Balance Trainer Mountain Climber is a challenging cardio and core workout that uses a BOSU balance trainer. It helps improve your balance, core strength, and endurance while getting your heart rate up.
How to do it
The Balance Trainer Mountain Climber is a challenging cardio and core workout that uses a BOSU balance trainer. It helps improve your balance, core strength, and endurance while getting your heart rate up.
Sets, Reps, Weight18reps28reps38reps3. Balance Trainer Rear Lunge Kicks
SETS LOGGED16,944Quadriceps Strength82 mScoreQuadricepsBOSU® Balance TrainerBalance Trainer Rear Lunge Kicks are lunges done with a Balance Trainer to make them more challenging. They mainly work your quadriceps, glutes, and hamstrings. This exercise helps improve stability and strength.
How to do it
Balance Trainer Rear Lunge Kicks are lunges done with a Balance Trainer to make them more challenging. They mainly work your quadriceps, glutes, and hamstrings. This exercise helps improve stability and strength.
Sets, Reps, Weight17reps27reps37reps4. Balance Trainer Lateral Dome Squats
SETS LOGGED12,530Quadriceps Strength63 mScoreQuadricepsBOSU® Balance TrainerLateral Dome Squats on a BOSU Balance Trainer improve balance and strengthen the lower body, especially the quads, glutes, and inner thighs. This exercise uses the dome's curved surface to make squats more challenging and engage stabilizer muscles.
How to do it
Lateral Dome Squats on a BOSU Balance Trainer improve balance and strengthen the lower body, especially the quads, glutes, and inner thighs. This exercise uses the dome's curved surface to make squats more challenging and engage stabilizer muscles.
Sets, Reps, Weight17reps27reps37reps5. Balance Trainer Sumo Squat Jumps
SETS LOGGED13,775Quadriceps Strength81 mScoreQuadricepsBOSU® Balance TrainerThe Balance Trainer Sumo Squat Jump is a fun way to strengthen your legs and improve your balance. It combines squats with jumps, giving you a great workout that builds muscle and boosts your heart rate.
How to do it
The Balance Trainer Sumo Squat Jump is a fun way to strengthen your legs and improve your balance. It combines squats with jumps, giving you a great workout that builds muscle and boosts your heart rate.
Sets, Reps, Weight18reps28reps38reps6. Balance Trainer TRX Squat Jumps
SETS LOGGED2,646Quadriceps Strength94 mScoreQuadricepsBOSU® Balance Trainer
TRXThe TRX Squat Jump on a BOSU Balance Trainer is a dynamic exercise that builds strength, balance, and endurance in your lower body and core. It combines jumping with balance work for a more challenging workout suited for advanced beginners.
How to do it
The TRX Squat Jump on a BOSU Balance Trainer is a dynamic exercise that builds strength, balance, and endurance in your lower body and core. It combines jumping with balance work for a more challenging workout suited for advanced beginners.
Sets, Reps, Weight18reps28reps38reps7. Balance Trainer Reverse Hyperextension
SETS LOGGED53,773Glutes Strength88 mScoreGlutesBOSU® Balance TrainerThe Balance Trainer Reverse Hyperextension is a safe and efficient exercise that targets your glutes and lower back. Using a Balance Trainer enhances comfort and adds instability, helping to activate your muscles more effectively.
How to do it
The Balance Trainer Reverse Hyperextension is a safe and efficient exercise that targets your glutes and lower back. Using a Balance Trainer enhances comfort and adds instability, helping to activate your muscles more effectively.
Sets, Reps, Weight17reps27reps37reps8. Balance Trainer Bar Assisted Dome Squat
SETS LOGGED3,971Quadriceps Strength63 mScoreQuadricepsBOSU® Balance Trainer
PVC PipeThe Balance Trainer Bar Assisted Dome Squat is a squat exercise that uses a BOSU balance trainer to enhance lower body strength while building balance and coordination. The unique dome shape increases the difficulty, targeting stabilizing muscles for a stronger workout.
How to do it
The Balance Trainer Bar Assisted Dome Squat is a squat exercise that uses a BOSU balance trainer to enhance lower body strength while building balance and coordination. The unique dome shape increases the difficulty, targeting stabilizing muscles for a stronger workout.
Sets, Reps, Weight17reps27reps37reps9. Balance Trainer Toe Taps
SETS LOGGED21,522Calves Strength89 mScoreCalvesBOSU® Balance TrainerBalance Trainer Toe Taps help improve your calf and quad strength while enhancing coordination and agility. You'll use a balance trainer to guide your foot taps, making this exercise dynamic and engaging.
How to do it
Balance Trainer Toe Taps help improve your calf and quad strength while enhancing coordination and agility. You'll use a balance trainer to guide your foot taps, making this exercise dynamic and engaging.
Sets, Reps, Weight17reps27reps37reps10. Balance Trainer Lateral Cross Over Jumps
SETS LOGGED4,348Calves Strength90 mScoreCalvesBOSU® Balance TrainerThe Balance Trainer Lateral Cross Over Jumps improve balance and agility through explosive jumps. This exercise mainly works the lower body and engages stabilizing muscles due to the instability of the balance trainer.
How to do it
The Balance Trainer Lateral Cross Over Jumps improve balance and agility through explosive jumps. This exercise mainly works the lower body and engages stabilizing muscles due to the instability of the balance trainer.
Sets, Reps, Weight17reps27reps37reps11. Balance Trainer Lateral Floor Toe Taps
SETS LOGGED7,108Calves Strength90 mScoreCalvesBOSU® Balance TrainerThe Balance Trainer Lateral Floor Toe Taps is a fun exercise that helps develop strength and coordination. By using a Balance Trainer, you challenge your balance while tapping your toes to the ground, making it effective for improving explosiveness.
How to do it
The Balance Trainer Lateral Floor Toe Taps is a fun exercise that helps develop strength and coordination. By using a Balance Trainer, you challenge your balance while tapping your toes to the ground, making it effective for improving explosiveness.
Sets, Reps, Weight17reps27reps37reps12. Balance Trainer Lateral Jumps
SETS LOGGED3,672Calves Strength89 mScoreCalvesBOSU® Balance TrainerThe Balance Trainer Lateral Jumps are a dynamic exercise that improves balance and agility while working your lower body muscles. Jumping onto a balance trainer challenges your stability and strengthens smaller muscles for better control.
How to do it
The Balance Trainer Lateral Jumps are a dynamic exercise that improves balance and agility while working your lower body muscles. Jumping onto a balance trainer challenges your stability and strengthens smaller muscles for better control.
Sets, Reps, Weight17reps27reps37reps
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