This exercise can be performed using a cable machine or a barbell. Place the BOSU ball upside down so the black surface is showing. Next, step up onto the surface, placing your feet shoulder width apart. Finally, push the cables or barbell over your head and begin performing a squat. This exercise will focus on lower leg strength and stability, core stabilization and shoulder stabilization.

This exercise will focus on the posterior chain, core musculature and scapular stabilizers. The first step of this exercise is to grab the cable and step up on the BOSU ball, getting into a squat position. Once you are placed firmly in the center of the ball, begin performing a row, making sure your torso is upright and you are not shifting your weight forward or backwards.

This exercise is great for single leg strength and stabilization. The upper extremity movements cause a shift in body weight, requiring the lower leg muscles to stabilize harder. Starting on the rubber portion of the ball, stand on one leg with the knee slightly bent. Once you are stable, begin raising the arms up and down in front and to the side. This exercise can also be performed using light dumbbells.

Front squats start with the bar placed on the anterior deltoids. Several different positions can be used for the arms such as straight out, crossed, elbows up or – if flexibility is an issue – athletes can use straps. Feet should be in an athletic comfortable position with the toes slightly turned out. Starting the movement is the same, but with emphasis on keeping the chest up, as this will keep the bar in place. Front squats are a great teaching exercise, as it promotes proper posture of the lower and upper back. If athletes drop their chest they will not be able to support the bar. Front squats allow athletes to work their quads, hips, lower and upper back as well as improve core strength.

Olympic squats start with a higher bar placement. The bar should be on the top of the upper traps just below the cervical spine. A more upright posture is used with less arching of the lower back. Feet should be shoulder width apart and toes facing forward. The downward movement is the same, focusing on leading with the hips until proper depth is reached and then driving through the heels. Olympic squats can be used with athletes who have pain with trunk extension. Olympic squats are also more functional because the stance is a more athletic stance as opposed to the wide squats. Olympic squats will focus a little more on the quads, but will also help to improve overall hips strength as well.

Wide base squats start with a lower bar placement on the back. Athletes should keep their elbows back and when this is done, a crease is formed between the upper trap and posterior deltoid which allows the bar to sit low without sliding down. The next step is placing the feet wider than shoulder width without compromising the depth of the squat. Toes should be slightly turned out, chest up and the back slightly arched. When performing the movement, the hips should move back first while keeping the chest up until proper depth is met. Once this is done, athletes should push out with their knees to prevent them from caving inward, driving through the heels of their feet. Wide base squats focus more on strengthening the hips opposed to the quads. They help with hip mobility as well as stability of the knees.