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Fitness|November 30, 2018| For the longest time, I had no idea what a BOSU ball was. black side (the hard flat side), putting a barbell on your shoulders, and performing squats. Do 5 reps, and increase as you build strength and stability. 2 Feb 2017 Place a BOSU Ball on the ground with the blue rubber side facing up. Carefully, place one foot on each side of the rubber surface. Hold on to a stable surface 8 Aug 2018 The BOSU ball looks like half an exercise ball mounted on a rigid August 8, 2018 more challenging by forcing your muscles to stabilize as you guide the BOSU balls are also excellent for making doing lunges, squats orBosu Ball Squat muscle diagram. Stand on the flat side of a Bosu ball, with a shoulder-width stance. Maintain good spinal position with your chest up and head