Best Legs Workouts With Bosu Balance Trainer For Women
About
The BOSU Balance Trainer is a versatile piece of equipment designed for exercises involving balance and instability, with applications like targeting core and lower body muscle groups such as the Glutes and Quadriceps.
Within this workout, compound movements like Squats, Deadlifts, and Lunges are tailored to engage multiple leg muscles effectively.
Reps and weights are adjusted based on averages like 5’5”, 140lbs for women aged 34, catering to generalized preferences while ensuring significant progress towards fitness goals.
Each exercise aims to optimize balance and muscle engagement for overall leg strength and stability improvement.
Workout 1
Quadriceps, Glutes, Hamstrings, Calves
Balance Trainer Burpee with Pushup
18reps28reps38reps
Balance Trainer Single Leg Hip Thrusters
16reps26reps36reps46reps
Balance Trainer Single Leg Kneeling Good Morning
15reps25reps35reps45reps55reps
Balance Trainer Toe Taps
18reps28reps38reps
Balance Trainer Squat
16reps26reps36reps46reps
Balance Trainer Mountain Climber
18reps28reps38reps48reps58reps
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Generate My PlanWorkout 2
Quadriceps, Glutes, Hamstrings, Calves
Balance Trainer Knee Up Squats
18reps28reps38reps
Balance Trainer Balance Bar Hip Thrusters
16reps26reps36reps46repsBalance Trainer Single Leg Kneeling Good Morning
15reps25reps35reps45reps55reps
Balance Trainer Front-Back Cross Jumps
18reps28reps38reps
Balance Trainer Alternating Lunge Jumps
16reps26reps36reps46reps
Balance Trainer Alternating Lunge
15reps25reps35reps45reps55reps
Workout 3
Quadriceps, Glutes, Hamstrings, Calves
Balance Trainer Curtsy Lunge
18reps28reps38repsBalance Trainer Single Leg Hip Thrusters
16reps26reps36reps46repsBalance Trainer Single Leg Kneeling Good Morning
15reps25reps35reps45reps55reps
Balance Trainer Lateral Cross Over Jumps
18reps28reps38reps
Balance Trainer Rear Lunge Kicks
16reps26reps36reps46reps
Balance Trainer TRX Pistol Squats
15reps25reps35reps45reps55reps
The 15 Best Legs Exercises with BOSU Balance Trainer for Women
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, Weight18reps28reps38reps48reps2. 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, Weight18reps28reps38reps48reps3. Balance Trainer Alternating Lunge Jumps
SETS LOGGED10,208Quadriceps Strength68 mScoreQuadricepsBOSU® Balance TrainerThe Balance Trainer Alternating Lunge Jumps is a challenging exercise that combines lunges with jumps using a balance trainer. This workout helps improve your leg strength, stability, and overall endurance, making it a great choice for both athletes and beginners alike.
How to do it
The Balance Trainer Alternating Lunge Jumps is a challenging exercise that combines lunges with jumps using a balance trainer. This workout helps improve your leg strength, stability, and overall endurance, making it a great choice for both athletes and beginners alike.
Sets, Reps, Weight17reps27reps37reps47reps4. Balance Trainer Alternating Lunge
SETS LOGGED39,012Quadriceps Strength72 mScoreQuadricepsBOSU® Balance TrainerThe Balance Trainer Alternating Lunge is an exercise that strengthens your legs while improving balance and coordination. By using a BOSU balance trainer, it adds a fun challenge to regular lunges.
How to do it
The Balance Trainer Alternating Lunge is an exercise that strengthens your legs while improving balance and coordination. By using a BOSU balance trainer, it adds a fun challenge to regular lunges.
Sets, Reps, Weight17reps27reps37reps47reps5. Balance Trainer Burpee with Pushup
SETS LOGGED34,915Quadriceps Strength70 mScoreQuadricepsBOSU® Balance TrainerThe Balance Trainer Burpee with Pushup is a challenging exercise that combines multiple movements to work many muscles. It uses a Balance Trainer for added instability and includes a pushup to engage the upper body more effectively.
How to do it
The Balance Trainer Burpee with Pushup is a challenging exercise that combines multiple movements to work many muscles. It uses a Balance Trainer for added instability and includes a pushup to engage the upper body more effectively.
Sets, Reps, Weight17reps27reps37reps47reps6. Balance Trainer Curtsy Lunge
SETS LOGGED18,056Quadriceps Strength91 mScoreQuadricepsBOSU® Balance TrainerThe Balance Trainer Curtsy Lunge is a great exercise for strengthening your legs and improving balance. It works your glutes, quads, and hamstrings by using a balance trainer to make the movement more challenging.
How to do it
The Balance Trainer Curtsy Lunge is a great exercise for strengthening your legs and improving balance. It works your glutes, quads, and hamstrings by using a balance trainer to make the movement more challenging.
Sets, Reps, Weight17reps27reps37reps47reps7. 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, Weight17reps27reps37reps47reps8. Balance Trainer TRX Pistol Squats
SETS LOGGED4,855Quadriceps Strength67 mScoreQuadriceps
TRXBOSU® Balance TrainerTRX Pistol Squats use a TRX suspension trainer and a BOSU Balance Trainer to improve balance, strength, and flexibility in one leg. This exercise targets the quads, glutes, and core while enhancing stability and proprioception.
How to do it
TRX Pistol Squats use a TRX suspension trainer and a BOSU Balance Trainer to improve balance, strength, and flexibility in one leg. This exercise targets the quads, glutes, and core while enhancing stability and proprioception.
Sets, Reps, Weight17reps27reps37reps47reps9. Balance Trainer Burpee
SETS LOGGED13,413Quadriceps Strength91 mScoreQuadricepsBOSU® Balance TrainerThe Balance Trainer Burpee is a challenging full-body workout using a BOSU balance trainer. This exercise improves your balance, core strength, and overall endurance, making it suitable for those looking to enhance their fitness.
How to do it
The Balance Trainer Burpee is a challenging full-body workout using a BOSU balance trainer. This exercise improves your balance, core strength, and overall endurance, making it suitable for those looking to enhance their fitness.
Sets, Reps, Weight17reps27reps37reps47reps10. Balance Trainer Hesitation Lunges
SETS LOGGED7,906Quadriceps Strength65 mScoreQuadricepsBOSU® Balance TrainerBalance Trainer Hesitation Lunges are an advanced lunge variation that improves your balance and strengthens your lower body and core. They require more stability than regular lunges, making them more effective for muscle activation.
How to do it
Balance Trainer Hesitation Lunges are an advanced lunge variation that improves your balance and strengthens your lower body and core. They require more stability than regular lunges, making them more effective for muscle activation.
Sets, Reps, Weight17reps27reps37reps47reps11. Balance Trainer Knee Up Squats
SETS LOGGED26,854Quadriceps Strength71 mScoreQuadricepsBOSU® Balance TrainerThe Balance Trainer Knee Up Squats are a challenging squat variation that targets your quadriceps and engages your core. By using a Balance Trainer, you add instability, making the exercise more complex and effective for balance and strength.
How to do it
The Balance Trainer Knee Up Squats are a challenging squat variation that targets your quadriceps and engages your core. By using a Balance Trainer, you add instability, making the exercise more complex and effective for balance and strength.
Sets, Reps, Weight17reps27reps37reps47reps12. 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, Weight17reps27reps37reps47reps13. 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, Weight18reps28reps38reps48reps14. Balance Trainer TRX Squat Jumps
SETS LOGGED2,646Quadriceps Strength94 mScoreQuadricepsBOSU® Balance TrainerTRXThe 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, Weight18reps28reps38reps48reps15. Balance Trainer TRX Front to Back Lunges
SETS LOGGED1,462Quadriceps Strength47 mScoreQuadricepsBOSU® Balance TrainerTRXThe Balance Trainer TRX Front to Back Lunges work your legs and core by using a balance trainer and TRX. This exercise improves stability and strength while keeping your body engaged.
How to do it
The Balance Trainer TRX Front to Back Lunges work your legs and core by using a balance trainer and TRX. This exercise improves stability and strength while keeping your body engaged.
Sets, Reps, Weight17reps27reps37reps47reps
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