Bosu Burpee Push-Up

Intermediate Level of Difficulty

The Bosu burpee push-up is an intermediate compound exercise that targets the legs, shoulders, chest and core.


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 Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

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 push-up - step 1

Step 1

Start in a standing position with your feet shoulder width apart with the Bosu held in both hands over top of your head.

bosu burpee push-up - step 2

Step 2

Place the Bosu on the floor in front of you and jump back into a push-up position with both feet and perform a single push-up.

bosu burpee push-up - step 3

Step 3

Jump back to the starting position, stand back up and press the Bosu over your head and repeat.