BOSU

A BOSU balance trainer is an unstable platform that’s made from an inflated rubber hemisphere and a rigid sheet of plastic. It looks a lot like a stability ball cut in half.

An acronym for “Both Sides Up,” a BOSU is intended to help its users improve their balance and core strength by providing an unstable surface on which to exercise [1]. Since the ball is closer to the ground and less mobile than a stability ball, it’s considered a little safer [2].

Its effectiveness is the subject of some debate: While it’s been shown to improve balance, it’s unclear whether it actually increases core strength or functional fitness [3] [4][5].

Learn More:

What is a BOSU?

Sometimes two gym rats are better than one. Grab a partner and make the most of your gym time with these high-intensity partner exercises.

Demystify the BOSU ball! Learn about the pros and cons of this two-sided workout device

Demystify the BOSU ball! Learn about the pros and cons of this two-sided workout device

Sometimes two gym rats are better than one. Grab a partner and make the most of your gym time with these high-intensity partner exercises.

Works Cited

  1. Core stability: the centerpiece of any training program. Bliss LS, Teeple P. Northwest Sports & Spine, 105 West 8th Avenue, Spokane, WA. Current Sports Medicine Reports. 2005 Jun;4(3):179-83.
  2. Effect of surface stability on core muscle activity for dynamic resistance exercises. Yaggie, J.A., Campbell, B.M. Applied Biomechanics Laboratory, Department of Exercise and Nutritional Sciences, San Diego State University, San Diego, CA. Journal of Strength and Conditioning Research. 2006 May; 20 (2):422-8.
  3. Not all instability training devices enhance muscle activation in highly resistance-trained individuals. Wahl, M.J., Behm,D.G. School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John's, Newfoundland, Canada. Journal of Strength and Conditioning Research. 2008 Jul;22(4):1360-70.
  4. Deadlift muscle force and activation under stable and unstable conditions. Chulvi-Medrano I, García-Massó X, Colado JC, et al. Department of Physical Education and Sports, University of Valencia, Valencia, Spain. J Strength Cond Res. 2010 Oct;24(10):2723-30.
  5. Effects of balance training on selected skills. Yaggie, J.A., Campbell, B.M. Applied Biomechanics Laboratory, Department of Exercise and Nutritional Sciences, San Diego State University, San Diego, CA, Journal of Strength and Conditioning Research. 2006 May; 20(2):422-8.