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Exercise Video Level of Skill
Exercise Equipment Requirements
Bosu Squat and Row
Print this Mid-Back Exercise
Bosu Squat and Row
Exercise Information:
Skill: Advanced
Once muscle strength, control, balance & flexibility have increased, more advanced exercises are employed to improve coordination, endurance, functionality, strength & power. Advanced exercises should not be attempted until you are comfortable with the basic manoeuvres found in Beginner & Intermediate exercises. Some exercises may need the supervision of a coach or spotter. Before performing advanced exercises, please consult your physician.
Equipment:  Required (details)

The Bosu squat with a row is a complex exercise that combines a squat and a cable row with an elemnt of instability. The Bosu is used to increase the difficulty of the exercise and engage the stabilizing muscles in the legs, hips and core.
 
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Train With Me Online: Bosu Squat and Row Video
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Instructions on how to do Bosu Squat and Row

Step 1: How to do this Mid-Back Exercise: Step 1 Start on top of the Bosu with your feet pointing forward with a slight bend in your knees and your shoulders pulled back. Hold on to the rope or handle with your thumbs up and engage your core.
Step 2: How to do this Mid-Back Exercise: Step 2 Squat down on the Bosu until you have nearly reached 90 degrees at your knees. Pause for a moment and then stand back up to the starting position.
Step 3: How to do this Mid-Back Exercise: Step 3 Pull the cable forward and bring your thumbs to your armpits. Contract your midback, hold for a second and then release. Extend your arms back to the starting position and repeat.
Comments/Questions/Replies about this exercise:

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Comment by member: gorda (10/18/2007 3:05:40 PM)

if i dont have a ball how would i do this exercise

Exercises that work similar muscle groups (alternatives)
Exercise Video Level of Skill Exercise Equipment RequirementsBosu Squat and Row
 
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