Squat and Front Raise from BOSU

The goal of this exercise is to challenge muscular endurance and strength in the gluteals, quadriceps, hamstrings, and deltoids as well as core stabilization, standing dynamic balance and foot and ankle stabilization.

Contact Points:

Place one foot on the floor beside the platform to make the exercise easier. Perform the exercise balanced on one leg to make it more challenging.

Visual Affect:

Focus the gaze forward for less balance challenge. Close the eyes for more balance challenge.

External Stimulus:

Use heavier dumbbells or a soft, weighted fitness ball in each hand for more challenge.


Raise one arm at a time for less challenge. Pause with the arms parallel to the floor and rotate the torso 45 degrees for more balance challenge.

Set up and Alignment:

Holding a dumbbell in each hand, stand in a centered position on top of the dome with the feel about hip width apart or slightly narrower. Let the arms hang naturally from the shoulders, with the hands slightly forward of the legs. The palms of the hands should face the sides of the body, with the elbows pointing back.


Flex at the hips and knees and perform a squat movement. Continue lowering in the squat until the hips and knees are flexed about 60 to 90 degrees. Begin to extend the hips and knees out of the squat, and simultaneously raise the dumbbells up in front of the body until the arms are parallel with the floor. The hands should remain just outside the shoulders with the thumbs oriented toward the center. Slowly lower the arms back to the starting position while beginning the next squat. Perform 8 to 20 repetitions to fatigue, adjusting the reps based on overall workout time and goals.

Safety Tips:

The depth of the squat should be determined by proper alignment, balance and the ability to control the movement. Attempt to maintain level foot positioning when standing on the dome. Avoid excessive dorsi flexion, plantar flexion, inversion or eversion. Keep the wrists neutral and the dumbbells level while raising the arms. Avoid rotating the shoulders in or out. Retract and depress the scapulae and attempt to hold this position throughout the exercise.

squat and front raise start

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