Bosu Squat Press

Intermediate Level of Difficulty

The Bosu squat press with the weight plate is an intermediate full body strength exercise. This exercise builds leg, shoulder and core strength and also helps to improve balance and coordination.


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.

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 Weight Plate

Weight Plate

A weight plate is a single solid piece of metal without rotating parts. Weight plates typically range between 1lb and 55lb. A bumper plate is a weight plate that is coated in rubber so that it can be dropped on the floor safely during exercises like the deadlift, snatch and jerk.

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 squat press - step 1

Step 1

Start on top of the underside of the Bosu with your feet shoulder width apart while holding the weight plate in front of your chest with both hands.

bosu squat press - step 2

Step 2

Lower your body down into a squatting position placing a majority of your body weight onto your heels. Lower your body until your elbows touch your knees.

bosu squat press - step 3

Step 3

Stand back up through your heels and press the plate completely over your head. Lower the weight plate back down to your chest and repeat.