Squat on BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Squat on BOSU® )

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Name of exercise  AROM knee squat w/BOSU®
Other names of exercise Squat on BOSU®
Description of exercise The Squat on BOSU® exercise is a variation of the traditional squat that is performed on a BOSU® balance trainer. The BOSU® is a half-sphere stability ball with a flat platform on one side, making it an unstable surface to stand on. This exercise challenges the body to maintain balance and stability while performing a squat, which targets the muscles in the legs, glutes, and core. To perform this exercise, one stands on the flat side of the BOSU® with feet shoulder-width apart, then bends the knees and lowers the body into a squat position. The unstable surface adds an extra level of difficulty and can help improve overall balance and coordination.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on BOSU.
  • Bend knees to 90 degrees, while moving arms to front, keeping back straight.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Knee
    Type of Muscles Quadriceps , Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Plantarflexion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance and stability
  • Increased core strength
  • Improved lower body strength
  • Enhanced coordination
  • Increased muscle activation
  • Improved ankle and knee stability
  • Improved hip mobility
  • Increased calorie burn
  • Enhanced athletic performance
  • Reduced risk of injury

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Squat on BOSU exercise should be avoided if you have any current or previous injuries or conditions that affect your balance, stability, or lower body strength. This includes issues with your ankles, knees, hips, or lower back. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much strain on your pelvic floor muscles. It is also not recommended for those who are new to exercise or have poor balance and coordination. If you experience any pain or discomfort while performing this exercise, stop immediately and consult a medical professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a stable base on the BOSU®
  • Keep your core engaged
  • Keep your feet shoulder-width apart
  • Keep your knees aligned with your toes
  • Avoid locking your knees
  • Use a spotter if needed
  • Start with a lower intensity and gradually increase
  • Avoid overexertion or pushing through pain
  • Listen to your body and take breaks as needed

    • Helpful in Diseases

  • Knee osteoarthritis
  • Hip osteoarthritis
  • Lower back pain
  • Ankle instability
  • Balance disorders
  • Postural imbalances
  • Patellofemoral pain syndrome
  • ACL injuries
  • IT band syndrome
  • Plantar fasciitis
  • Shin splints
  • Ankle sprains
  • Chronic ankle instability

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    Frequently asked questions

     

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