The squat is an excellent exercise for glute (buttocks), quadracep, hamstring and hip development.  Performed on an unstable service, such as the Bosu, you also incorporate your abdominals and lower back while balancing.

You should have adequate flexibility in the hips, lower back, hamstrings, ankles and shoulders. Tightness in any of these areas will compromise form.

• Stand on top and in the center of the rounded part of the Bosu.  Feet should be between hip and shoulder width (long femurs will require a wider stance).
• Draw in your abdominal muscles and balance while bending knees to perform the traditional squat.  The knees should be in the same path as toes through the entire range of motion.  Watch that knees do not extend over the toes.
• Inhale as you squat downward.  The lower back should not be hyper-extended or flexed at any time during the movement (neutral spine).
• Shoulders back, chest and head should be facing up, and looking ahead to keep in alignment with the spine.
• Exhale as you come up. 
• Perform 3 sets of 12-15 repetitions.

Advanced Tip:  Perform this exercise with one leg keeping within proper form.  Foot would be placed on top and in the middle of the Bosu (foot and knee tracked directly under hip). 

After accomplishing one set, switch legs and continue repetitions.  Work up to 3 sets on each leg.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.