BOSU Ball GLUTE and QUAD Workout | Leg Training Without Knee Pain

In this video, I demonstrate some squat variations utilizing an FP band feedback, pulley machine, a bosu ball, and some kettlebells.

All of these tools provide an effective stimulus in building your lower and upper body dynamics through a squat.

Most people training their legs and glutes often times discount how important it is to relate them to the shoulders and arms in general.

This routine will help you get you connecting the two a bit easier.


Engage Your Gluts & Your Quads

Hello this is Naudi Aguilar at Function Patterns. For today’s video tutorial I’m going to show you guys how to engage your gluts and your quads without destroying your knees.

In general what you’ll find with most people when they’re working their legs is that they’re training specifically in the sagittal plane of motion in the way that we’re going to with this exercise.

You’ll generally tend to find that the sequencing and the usage of their glut max and their quads is not fully linked to the degree that it’s supposed to be.

What we’re going to do right now is use a feedback mechanism to help correct that dysfunctional pattern. And then employ that in a more dynamic context with some kettle bells and a Bosu ball.

Tools of use that we’ll be needing

So I’ll have you guys follow me over here. Tools of use that we’ll be needing for this one. We’ll need a heavy resistance band from Function Patterns.

You can find these on our website at An MP Trainer, you can also find that on our website.

A couple of kettle bells, and a Bosu ball. Okay?

We’re going to go through a progressive cycle here so just bear with me.

The Squat

So first and foremost what we’re going to do is actually … I already have this band, kind of, set up here on this pulley.

I’m going to step through and step through. Generally you’ll find with people, if they’re doing squats, usually they’re going to do one of two things.

When they do the squat, they get to the bottom phase of it, they’ll usually come up and they’ll either lock their knees out too much before they extend their hips.

Or, what they’ll do, is they’ll kind of lean back and never really straighten their knees.

Both work with one another

So what we’re going to try and do right now is actually get them to both work with one another.

Now, when you move the knees back, the hips kind of have to be proportionally be moving forward to meet the knees as they come backward.

And that our posture gets, for the most part, neutral as we get into the end range of motion for that exercise.

So again, I’m coming downward, the knees move forward, the hips move back. I come upward, the knees move back, the hips move forward.

That’s how we’re going to start this exercise. Again, all the basic fundamentals that we do on the 10 week course, you should have those already pretty dialed in. This is a bit more of an advanced technique, so I would advise if you haven’t gotten our 10 week course that you check that out. So again, I come down, I extend the knees. I shift the hips forward. I keep that structural integrity in my core and my thoracic.

Once I get that basic thing down and I get some good tension on my gluts, mostly on my gluts and some on my quads, what I’ll do then is grab a couple of kettle bells like I have right now. These are about, I believe … These are 10 pounds. So the lighter you go the better at the very beginning. Right now I’m just going to be using the 10’s and you guys can do the same if you feel that it’s at your level. If not you can go lighter.

Anyway, I’m going to start swinging my arms like so. I’m going to start with my knees bent, and as I swing the kettle bells up I’m going to extend my knees and shift my hips slightly forward to get me into that end range of motion. And already I can feel my gluts contracting quite a bit, going through this range of motion. You want to make sure that you’re maintaining a nice smoothness of the swing. Making sure that the swing of the kettle bells is actually orienting you in space as you go through the ranges of the motion.

So you don’t want to be, kind of, muscling the shoulders as you come up with this. The idea is to use muscles close to your spine to create that motion and to bring the kettle bells up. So make sure you’re not muscling them up. There’s a way of doing that, but maybe we’ll cover that later on, not now. Okay?

After you get a few of those repetitions in and you get calibrated, what you’ll do is step on over here to the Bosu ball. You have to find your balance, so if you need a wall or something like that to get you comfortable on here. You should be able to stand on this on your own without too many problems. You can even flip it over if you’re comfortable with that, as well. But I would advise, kind of, just setting yourself up here very carefully. Getting a little further back on the back end of that. Okay?

Once you get to the back end of that you’re going to go right through that same process of going into the squats and sequencing the same things. So you’re, kind of, having to align yourself in the central access as your going through the range of motion.

Now most people will say, “Naudi why are you on a Bosu ball? The scientific studies say that the Bosu ball is not very beneficial for athletes or performance.” Well, what most people don’t consider is what I’m actually trying to do. I can’t lean on one leg more than the other when I’m standing on this otherwise I will fall off the ball. So the idea of me getting on this unstable surface, which really isn’t unstable it’s actually stable because it’s connected to a stable point. But anyway what I’m doing while I’m standing on this is equalizing myself, centering myself, so that I’m putting equal pressure on both legs. That’s going to tend to promote some symmetry between my right leg and my left leg. And if you’re thinking about it from a performance standpoint, the more symmetry’s you can maintain between your right and left the more performance you’ll have when you’re even in awkward positions. But never mind that, the more power you’re going to get with both legs whenever you’re running or when you’re jumping. The idea is, that we strengthen both sides of the body. That we’re not compensating by leaning or shifting on one leg or the other. Which is why I look using the Bosu ball.

So the idea is that I’m going to be right here centralized over the Bosu ball, like I am right now, and I’m going to come down. The idea is that I find equilibrium as I go through this range of motion. If I feel like I’m sliding or falling over to one side or the other that means I’m not doing it correctly and that I probably need to regress the exercise and that I’m not ready for this.

So, this is just a progression that you can use, but I don’t always necessarily recommend it for everybody. I barely ever use it, but it’s a good idea to have in your tool belt in case you ever need that kind of stimuli to challenge yourself.

Anyway, once you get it down even further what you can do is then step on this sucker once again. Again, you’re going to be a little further back on the Bosu ball, not to far forward. Then what you’re going to do, squat downward and up with the kettle bells. Then try centralizing yourself on this. And again, we’re not going into a full squat. It’s just a slight range of motion, similar to what you would do if you were going to … right before you would go jump somewhere. If you were going to jump up you would probably illicit these exact ranges of motion right before you were going to jump upward.

More challenging than most would think, but very beneficial when you can execute it properly.

I do hope that you guys found that video to be informative. Scale your way up. Don’t just jump on a Bosu ball thinking that everything’s going to be okay. Build your way up. Hold onto something before you can get on there. With that said I typically don’t always recommend using something that’s unstable, unless the person is working with the Functional Patterns Practitioner. If you do have a Functional Patterns Practitioner available nearby to you, or you want to come to Functional Patterns headquarters and work with one of us, we might throw you on that depending on the circumstance. But we do not advise using that tool in that fashion unless you’re working with a practitioner that can get you there. But, it’s all up to what you guys want to do. Ultimately at the end of the day, just be smart about the way that you progress yourself in your training.

Until next time this is Naudi Aguilar at Functional Patterns reminding you to train intentionally and not habitually. Take care.


MP Trainer: Human Biomechanics Optimization (LINK)

The human body evolved over millennia to walk, run, and throw. These movements are what define our structure, and influence everything that we do.

  • Most conventional fitness and rehabilitation equipment is not built to enhance Human Biomechanics. At FP, we are striving to implement the tools and engineering that leads to the utmost longevity in movement and health.
  • Functional Patterns movements allow for dynamic muscle recruitment over an extended period of time, and the MP trainer is engineered specifically for this task.  Long range, multi-plane, ballistic movement sequences.
  • A weight stack was specifically chosen for this machine to ensure that inertia is generated with every movement. The pulley mechanism and long travel cable modify this “inertia” for speed and fluidity.

These machines have undergone exhaustive testing at FP HQ and Cornell University, leading the way as the first product of global paradigm shift in corrective exercise and fitness.



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