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The Squat Gauntlet — 7 Different Squats, 1 Grueling Workout

 

7. BOSU Ball Squats with a Medicine Ball Hold


Bosu Ball Squats, squat workout, squat exercises, full body workouts, full body workout plans, all squat workout, best leg exercises, goblet squat, goblet squats, barbell squats, fat burning workout, front squats, how to squats, bosu ball squats, wall squats, overhead squats, sumo squats, jump squats, kettlebell swing squats
Bosu Ball Squats, squat workout, squat exercises, full body workouts, full body workout plans, all squat workout, best leg exercises, goblet squat, goblet squats, barbell squats, fat burning workout, front squats, how to squats, bosu ball squats, wall squats, overhead squats, sumo squats, jump squats, kettlebell swing squats
2 sets — 15 reps, moderate weight
Rest — 45 seconds

 

Target muscles: Shoulders, Calves, Arms, Quads, Hamstrings, Butt

BOSU ball squats are one of the best exercises to build core stability and balance. The unstable surface of the BOSU ball adds an extra level of difficulty and requires a different type of muscle stimulation — stabilization. Because you’re off-balance, it’s difficult to derive power.

Grab a light-to-medium medicine ball and stand on top of the black side of a BOSU ball. This is the HARD side. Hold the medicine ball straight out in front of your chest and keep your arms locked throughout the set — these shouldn’t drop, droop, or sag whatsoever. This absolutely shreds the shoulders, biceps, and triceps and creates deep muscle definition.

While keeping your core tight and arms straight, slowly stick your butt out and descend until your quads are parallel with the floor. Hold for 2 seconds and return to the top. Repeat for 15 reps, rest 45 seconds, and complete your final set of the workout.



 


Exercise: 1 | 2 | 3 | 4 | 5 | 6 | 7 | Recap


Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

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