Bosu Burpee Overhead Press

Intermediate Level of Difficulty

The Bosu burpee overhead press is a challenging full body exercise that targets the legs, shoulders and arms.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions

bosu burpee overhead press - step 1

Step 1

Start in a standing position while holding the Bosu in both hands.

bosu burpee overhead press - step 2

Step 2

Place the Bosu on the ground and jump out into a push-up position.

bosu burpee overhead press - step 3

Step 3

Jump back up to a standing position and press the Bosu directly overhead, fully expending your elbows at the top of the press.