Bosu balance training

Why choose Bosu balance training?

Bosu is not a brand that just happens to make a half ball as well: the balance trainer is the product the brand started with. David Weck designed it in 1999, and the name stands for "both sides utilized". That is exactly the idea behind the equipment. The domed, inflated side feels like a soft, yielding surface on which you can stand, jump and kneel. Turn it over and you balance on a hard platform resting on a dome, which is a completely different and much more unstable exercise.

Because the design has been around for so long, it is a familiar piece of equipment in gyms, physiotherapy practices and group classes. Many training plans, videos and class programmes are based on exactly this shape and size, which makes it easy to get started with. The versions do not differ in the basic idea, but they do differ in durability, grip and size, so you can choose a version that matches how often and for what purpose you use it.

Also take a look at the other products from Bosu.

The Bosu balance trainer range

• Bosu balance trainer Home edition: the 65 cm version for home use, supplied with a pump, a training guide and a workout DVD. Also available in a pink version.
• Bosu balance trainer PRO edition: also 65 cm, but made for more intensive use in a professional or demanding home setting, with a stated maximum user weight of 150 kg. There is also a Limited Black Edition.
• Bosu balance trainer NexGen: the dome is divided into four quadrants with textured markings. These give more grip for hands and feet and help you position your body precisely during exercises and drills.
• Bosu balance trainer Elite edition: recognisable by the Power Zone and Power Line, markings that put you in an athletic stance. Designed for anyone whose training focuses on moving faster, stronger and more explosively.
• Bosu balance trainer Sport edition: the compact 50 cm version, easier to take with you and to store, and the most affordable entry point.
• Bosu soft weight ball 2 kg: a soft weight ball that you hold in one hand, to combine exercises on the balance trainer with arm movements through the full range of motion.

Which Bosu balance trainer suits you?

The most important difference is how often the equipment is used, followed by grip and size.

You want to train your balance and core at home a few times a week: the Home edition is made for that kind of use and comes with a pump and training material, so you can get started straight away.

You train daily, with several people or more heavily: choose the PRO edition. In practice, our rule of thumb is that the PRO is suitable if it is used several times a day, and the Home if it is used a few times a week. Because the price difference is small, the PRO is also a logical choice for many home users.

You want to perform exercises precisely and repeatably: the NexGen helps with this thanks to its quadrants and texture. You can see immediately where your hands or feet should go, which is handy for trainers giving clients instructions and for anyone who wants to keep an eye on their own technique.

You train for sport and explosiveness: the Elite edition is designed around an athletic base stance. Combine it with jumps, landings and changes of direction, possibly together with other equipment for crossfit and personal training.

You have little space or take it outdoors or to clients: the 50 cm Sport edition is smaller and lighter to carry. Bear in mind that the platform is smaller, so some exercises with both feet side by side feel more cramped.

What to look for when buying a Bosu balance trainer?

Intensity of use

A balance trainer that is used daily by different people has a harder life than one that sits at home and is used twice a week. So choose based on use, not just on price. For a practice, gym or studio, the PRO is the logical choice.

Grip and markings

A smooth dome works perfectly well for most exercises. If you do a lot of training on your hands and feet, such as push-ups and mountain climbers, or want fixed foot positions, the texture and quadrants of the NexGen or the markings of the Elite give you more support.

Diameter and space

The standard size is 65 cm, the Sport is 50 cm. The larger size gives more room for your feet and is more stable during squats and lunges, while the smaller one is easier to store and transport. Preferably place the trainer on a mat, especially if you use it with the platform facing up.

Inflation and maintenance

The dome is inflated and you decide for yourself how firm it is. A firmer dome feels more stable, a softer one is more unstable and absorbs more. Check the pressure now and then, because a half ball loses a little air over time.

Our advice: for home use, choose the Home or, if you train often or are heavier, the PRO, because the price difference is small and the PRO is made for more intensive use. If you work with clients or groups, go for the PRO or the NexGen. The Sport is mainly a good choice if you often take it with you, and the soft weight ball is an inexpensive way to make your exercises on the dome more challenging.

Who is Bosu balance training suitable for?

• Physiotherapists and rehabilitation: training balance and stability around the ankle and knee is one of the standard applications of a balance trainer. Also take a look at our information on fitness equipment for physiotherapy practices.
• Personal trainers and group classes: one piece of equipment for core, cardio, balance and strength, which most clients already know.
• Home users: a compact way to train your core and coordination without a large machine in the house.
• Athletes in ball sports, martial arts and running: reaction speed and stable landings are important for preventing injuries.
• Older adults who want to improve their balance: with the domed side up and possibly a support within reach, it is a safe way to practise.

Less suitable if you mainly want to build muscle strength or muscle mass with heavy weights. An unstable surface does not make heavy squats or pressing exercises more effective, and for that kind of training you are better off with sturdy strength equipment. If you are mainly looking for a ball to sit on or stretch with, take a look at the exercise balls.

Need help choosing?

Would you like to buy a Bosu balance trainer but are you not quite sure which one best suits your wishes and needs? We are happy to help. You can reach our fitness specialists by phone on +31 85 773 00 57, send an email or visit our fitness store in Volkel, the Netherlands.

Frequently asked questions about Bosu balance training

What is the difference between the Bosu Home and the Bosu PRO?

Both have a diameter of 65 cm and work in the same way. The PRO is made for professional or demanding home use and can take more. As a rule of thumb, we say: if the balance trainer is used several times a day, choose the PRO; if it is a few times a week, the Home is sufficient. The Home is supplied with a pump, a guide and a workout DVD.

What does Bosu stand for?

Bosu stands for "both sides utilized". The balance trainer is intended to be used with either the domed side or the platform facing up. Each side provides a different form of instability, so you can do many different exercises with one piece of equipment.

Which side should I use as a beginner?

Start with the domed side facing up. You then stand on a yielding surface while the platform rests stably on the floor. First practise standing still on two legs, then squats and lunges. With the platform side up it is considerably harder and better suited to advanced users, for example for push-ups or planks.

What exactly is the NexGen?

The NexGen is a 65 cm version whose dome is divided into four quadrants with textured markings. These provide more grip and make it easier to place your hands and feet in the same spot every time. That is handy for precision exercises and for trainers who want to give instructions.

How firmly should I inflate the Bosu?

Inflate it so that the dome feels firm but still gives a little when you stand on it. A firmer dome is more stable and feels faster, a softer one is more unstable. Follow the instructions in the manual and check the pressure now and then, as it can lose some air over time.