Side to Side Bosu Shuffle
Targets quads, glutes and calves
Requires a Bosu ball
Intermediate level
Improves agility, balance and lateral power
Great for cardio conditioning
Step 1
Place a Bosu ball on the floor with the flat side down. Stand beside it with your left foot on the centre of the dome and your right foot on the floor, feet roughly shoulder-width apart. Soften your knees and hips into a slight athletic stance, looking straight ahead. This is your starting position.
Step 2
Push off your right foot to propel yourself laterally across the Bosu, landing with your right foot on the centre of the dome and your left foot on the floor on the other side. Land softly with bent knees to absorb the impact, keeping your weight balanced and your hips low.
Step 3
Immediately push off your left foot and shuffle back to the starting side. Stay light on your feet and maintain that slight bend in your hips and knees throughout, keeping your chest up and avoiding looking down. Continue for the specified number of reps or time.
Exercise Benefits
The side to side Bosu shuffle is a plyometric exercise that builds lateral agility, balance and leg power. The unstable surface of the Bosu dome challenges your ankle stability and proprioception with every landing, making it more demanding than a standard lateral shuffle. It's a great exercise to help you get better at moving quickly and confidently side to side, and it works well as a cardio interval in circuit training. The low-impact nature also makes it a joint-friendly alternative to higher-intensity jumping exercises.
