5 Most Effective Bosu Ball Exercises for Legs

A BOSU is a piece of training equipment that is often referred to as a ball. In actuality, it is shaped like a half-moon. One side has an inflated, rubber dome, and the other side has a flat, hard, plastic surface. You can use it either way, hence the name "BOSU." This acronym means "both sides utilized." When you want to work your legs on the BOSU, all you need is some creativity and a list of exercises to perform.
Squats
Squats are an exercise that you can do with the flat side of the BOSU up. Carefully place your feet on the BOSU, shoulder-width apart, with your toes pointing forward. Place your hands on your hips or in front of you, and lower your body down by bending your knees. Push your butt back when you do this, and act like you are sitting in a chair. Stop when your thighs are parallel to the floor, stand back up, and repeat. You can also do this exercise on the dome side with your feet shoulder-width apart.
Lunges
Lunges are an exercise that targets your thighs, hamstrings and glutes, all at the same time. Place the dome side up, and stand about 3 feet behind the BOSU, with your feet together. Step forward with your right foot, and place it on top of the dome. Lower your body down, until your right thigh parallels the floor and your left knee is within a few inches of the floor. Stand up, bring your feet back together, and repeat with your left leg. Keep alternating back and forth.
Sumo Squats
Sumo squats are also known as plie squats, and they put a specific emphasis on the inner thighs, hips and butt. Place the dome side up, and stand in a lateral configuration, with your right foot on top of the BOSU and your left foot on the floor, in a wide stance. Keep your back straight and your core tight as you lower your body down. Stop when your thighs parallel the floor, stand back up, and repeat. Do a set of reps, and switch legs.
Stiff Leg Dead Lifts
Stiff leg dead lifts work the glutes and hamstrings. You can perform this exercise with the flat side up. Place your right foot in the center of the BOSU, and hold your left leg slightly behind you. Hold a pair of dumbbells or a kettlebell in front of your thighs, and bend forward. As you do this, lower the weight(s) toward the top of the BOSU, and lift your left leg straight up in the air behind you. Stop when you feel a strong contraction in your right hamstring. Reverse the movement, repeat for a set of reps, and switch legs.
Squat Jumps
Squat jumps are a plyometric exercise that not only works your legs, but also increases your power output. When you apply this exercise to the BOSU, you can also increase your balance. Stand on the dome side, with your feet shoulder-width apart. Lower yourself into a squat position, and jump in the air as high as you can. Extend your arms up above when you do this, as if you were signaling for a touchdown. Land back on the dome, and repeat.