The Bosu is a great tool for testing your balance and proprioception through the integration of some functional training exercises. This type of training is beneficial and essential for everyone from beginner to pro.

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How-to Build a Strong Surfing Foundation with
the Bosu Balance Trainer
Good day, EZIA Performance Coach Zach Houston here with some exercise
recommendations on building a strong foundation for surfing. In this blog Iʼll be
highlighting the Bosu Balance Trainer. This piece of equipment is found on our online
store and is a very functional and versatile piece of exercise equipment. Whatʼs great
about the Bosu is that it provides many options to add some variety to your workout
routine with great ease. Not to mention, it is also affordable, which is going to leave
some money in your pocket to buy that new piece of spandex or neon headband.
Now, you may be asking yourself what in the world is this space-age looking piece of
equipment, and how am I supposed to exercise with it? According to the inventors, the
term Bosu is actually a clever acronym for “both sides utilized”, which is a good
equipment description of what weʼll be focusing on.

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The Bosu is a great tool for testing your balance and proprioception through the
integration of some functional training exercises. This type of training is beneficial and
essential for everyone from beginner to pro. It stresses the importance of building a
solid foundation in different planes of movement. Being able to move efficiently in your
sport or activity is going to decrease your risk of injury, and increase overall agility.
Aside from these benefits, the exercises that Iʼll be highlighting in the video will also be
targeting intrinsic muscles for stabilization. This will help you maintain a strong core
while paddling, and completing that top-turn off the lip. Letʼs get to it!
1. Spiderman Stability Push-Up
Start:Begin with the black side of the Bosu turned up. Assume the push up position with
arms shoulder width apart and hands placed on lateral sides of the black Bosu frame.
Feet should be hip width apart, with full knee extension in the legs. Hips should be in a
neutral position to maintain a flat back and spine. Make sure to keep your eye gaze
down to avoid any flexion in the neck.
Action:As you begin to bend the elbows and bear weight in the arms drive the right knee
up to meet the outside of the right elbow. Chest should nearly touch the top of the Bosu
frame. Now, when you move into the extension (push-up) phase extend the right leg
back to its starting position and begin to alternate legs with each push-up as one fluid
motion. (5 reps each leg)

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Benefits: Multi-compound movement, focusing on increased balance, hip mobility, and
upper body/core strength and stability.
2. Back Extension with Alternating arm raise:
Start:Begin in a kneeling position. Place Bosu (blue side up) centered underneath hips
so that knees are just slightly off the ground. Lay prone on top of Bosu. Keep your gaze
looking down to maintain a neutral spine and long neck.
Action:Begin exercise by pushing abdomen into the Bosu ball while extending up
through the thoracic spine. Chest is forward. Shoulders are retracted. As you begin to
extend and lift through the spine, extend the right arm to about ear level. Hold for 2
seconds and alternate arms. (10 reps each arm)
Benefits: Strengthens and stabilizes the lumbar spine, increased shoulder range of
motion.
3. Reverse Bosu Wood Chop
This is an advanced exercise. If you are less experienced with standing on the black
side of the Bosu, turn it around and stand on the blue side. This will modify the exercise
and make it easier.

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Start:Begin with the black side up, then either jump onto Bosu with both feet, or place
one foot on and then the other to find your starting position. Feet should be shoulder
width apart with toes slightly pointed outward.
Action: Begin exercise by assuming a squat position and keeping your weight centered
over the heels throughout the entire range of the exercise. As you come down into your
squat, rotate upper body towards the right knee with arms extended down. Make sure to
keep your knees behind your toes when squatting. Chest is forward; shoulders are
centered over the hips. On the extension, initiate power through the heels and hips as
you extend and twist your arms up and to the left. (10reps each side)
Benefits: Strengthens posterior chain, tests balance/proprioception, strengthens ankles,
increased spine mobility.
Bosu Pistol Squat
This is a more advanced exercise. If you are unfamiliar with the “pistol squat”, you
should first try this exercise on a flat hard surface instead of the Bosu balance trainer.
Once you have established a strong foundation then test your skills on the Bosu.
Start: Begin with bottom (black side up), place right foot on the center of the Bosu and
raise the left leg off the ground to hold a squat position. Keep a slight bend in the right
knee, and extend the left leg out in front of you. Place your hands together and extend

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arms forward. Keep your shoulders retracted and chest/gaze forward. Shoulders should
stay centered over the hips as you move through the range of motion.
Action: As you begin the eccentric phase of the exercise keep your body weight
centered over your hips and the right heel. It will be natural for your weight to shift to the
front of your foot causing you to go into plantar flexion. Try to avoid this. As you slowly
lower down with your left leg still extended, try to keep your right knee behind your toes.
Once your hips are slight lower than your right knee you are now ready to move into the
concentric (extension) phase. Begin by still grounding through the right heel and
powering straight up and through until you reach full extension in the right leg. Repeat.
(5 reps each leg)
Benefits: Isolates and strengthens posterior chain, tests balance/proprioception,
strengthens ankles/quadriceps.
If youʼd like to test your balance, strength and endurance even further, add a soccer ball
or 10-pound medicine ball on the “Reverse Bosu Wood Chopper” exercise. During those
down days, run through this entire circuit 2-3 times so youʼll be strong and ready to
charge when the next swell hits. Thanks for your eyes and ears! To purchase a Bosu
Balance Trainer from our our online store, please click this link.
Best,
Zach Houston

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References:
1. http://bosu.com/index.php?route=news/article&ncat=62&news_id=59
2. “About BodyPros Physical Therapy.” Body Pros Physical Therapy Outpatient Physical
Therapy and Physical Rehabilitation, Georgia: Alpharetta, Dunwoody and Duluth. N.p., n.d.
Web. 19 Mar. 2013.