Bosu Squat and Row

Advanced Level of Difficulty

The Bosu squat with a row is a complex exercise that combines a squat and a cable row with an elemnt of instability. The Bosu is used to increase the difficulty of the exercise and engage the stabilizing muscles in the legs, hips and core.


Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

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.

Equipment Used

Picture of Cable Machine

Cable Machine

The cable machine is a piece of equipment used in weight training or functional training. A wide variety of exercises can be performed using the apparatus.

Exercise Instructions

bosu squat and row - step 1

Step 1

Start on top of the Bosu with your feet pointing forward with a slight bend in your knees and your shoulders pulled back. Hold on to the rope or handle with your thumbs up and engage your core.

bosu squat and row - step 2

Step 2

Squat down on the Bosu until you have nearly reached 90 degrees at your knees. Pause for a moment and then stand back up to the starting position.

bosu squat and row - step 3

Step 3

Pull the cable forward and bring your thumbs to your armpits. Contract your midback, hold for a second and then release. Extend your arms back to the starting position and repeat.