Bosu Side Lateral Bounds

Intermediate Level of Difficulty

The Bosu side lateral bound is an intermediate lower body exercise that targets the quads and glutes and inner thighs.


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 Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

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 side lateral bounds - step 1

Step 1

Start at the the side of the side of the Bosu.

bosu side lateral bounds - step 2

Step 2

Push off with your outside foot and land on the Bosu with your opposite leg. Keep your knees and hips soft and absorb into the Bosu.

bosu side lateral bounds - step 3

Step 3

Push back off of the Bosu and land back on your outside foot back into the starting position and repeat. Make sure to keep a soft bend in your knees when you land.