View this exercise on Fitain

BOSU Dome Bulgarian Split Squat

  • Intermediate
  • BOSU Ball · Bench · Plyometric Jump Box
  • Quadriceps · Hamstrings · Glutes

Setup instructions

1) Grab a bench/plyo box and put it on the floor.

2) Place the BOSU dome side up about 2/3 feet away from the platform.

3) Step onto the BOSU and face away from the platform.

4) Shift your weight to your right leg and extend your left leg behind you.

5) Place your left foot on the platform - toes should have contact and raise the heel.

Perform instructions

1) Bend both knees so your right knee is at a 90 degree angle and your left is pointing to the ground. The right knee shouldn’t track over the toe and the left should be hovering above the ground.

2) Pause for a second at the bottom. Press into the right heel and drive up.

3) Repeat.

Note: If the right knee tracks over the toe, adjust your position.

Health benefits

Recovery · Muscular Endurance · Strength


Balance · Coordination

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.