Single Leg Bosu Squat with Aqua ball

The Single Leg BOSU Squat with Aqua Ball Halo is an advanced functional exercise that combines lower-body strength, core stability, and dynamic upper-body control.
 
Setup
  • Equipment: A BOSU Balance Trainer (dome side up for beginners, flat side up for advanced) and an Aqua Ball filled with water to your desired weight.
  • Position: Stand on the center of the BOSU with one foot. Hold the Aqua Ball with both hands at chest height. Lift the other leg off the ground.
Instructions
  1. The Squat: Slowly lower your hips into a single-leg squat. Keep your chest up and ensure your knee tracks in line with your toes, not drifting inward.
  2. The Halo: While holding the squat (or during the ascent for a more dynamic challenge), rotate the Aqua Ball in a circular motion around your head (a "halo").
  3. Stability: Focus on the shifting water inside the Aqua Ball, which creates "active" resistance, forcing your core and stabilizer muscles to work harder.
  4. Completion: Drive through your standing heel to return to a full standing position. Complete the desired reps and switch legs.
 
 
 
Key Benefits
  • Enhanced Proprioception: Improves your body's ability to sense its position on unstable surfaces.
  • VMO Activation: Specifically strengthens the Vastus Medialis Oblique (inner quad), which is critical for knee stability.
  • Core Synergy: The unpredictable movement of water in the Aqua Ball forces constant micro-adjustments in your core and ankles.

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Updated on 12-01-2026