Ask a physical therapist how you can subtly level up your workouts, and they’ll probably recommend trying the best BOSU balls (and other types of balance trainers). If you’re unfamiliar, BOSU stands for “both sides utilized,” in a nod to the way the brand’s gear engages your whole body. A BOSU ball is an inflatable, burst-resistant dome that looks like half of an exercise ball that sits on a thick plastic base. It’s been a gym equipment staple for the last 20 years and has inspired countless lookalikes.
“A BOSU ball instantly turns almost any exercise into a stability challenge,” Hayley Akradi, CPT, a certified personal trainer at Life Time and the creator of the Body Blueprint Program (launching soon on the free Life Time app), tells SELF. “You’re not just working muscles, you’re training your neuromuscular system. The unstable surface forces your body to react and adjust in real time.”
Curious what this versatile tool can do for your home workouts? You came to the right place. Below, we highlighted the best models you can try (including expert-approved options from BOSU as well as some budget-friendly dupes) and got the low down on their benefits from Akradi.
Our top picks
- Best Overall: BOSU NexGen Home Balance Trainer, $140
- Best Splurge: BOSU Pro Balance Trainer, $200
- Best BOSU Alternative: Lifepro Half Balance Ball Trainer, $90
- Best Resistance Band Option: Zelus Balance Ball Trainer with Resistance Bands, $70
- Best Mini Balls: BOSU Balance Pods, $35
In this article
Shop the best BOSU Balls and balance trainers
Keep your eye on the (balance) ball.
Best Overall: BOSU NexGen Home Balance Trainer
Two judges for the 2023 SELF Home Fitness Awards shouted out this BOSU model, noting its durability and overall performance for a variety of workouts (everything from strength training to yoga). The textured surface of the ball makes it easy to grip, while the rubber feet on the base keep the whole thing steady.
The NexGen is great for seasoned users, but it’s beginner-friendly too: It comes with downloadable workouts and a wall chart, for plenty of exercise inspo.
Dimensions: 25 x 25 x 8.50 inches | Weight capacity: 350 pounds
Best Splurge: BOSU Pro Balance Trainer
The high-quality BOSU Pro is a longtime favorite of Akradi’s. “It’s durable, grips the floor well, and can handle everything from slow stability drills to max-effort plyometric training,” she says. “The commercial-grade texture also makes it more comfortable for hands, knees, and forearms during bodyweight work.”
This is the BOSU ball you’re most likely to see in professional gym settings, so you know it can stand up to a ton of use. It’s definitely worth the investment if you’re going to share it with housemates or use it frequently.
Dimensions: 26 x 26 x 10 inches | Weight capacity: 350 pounds
Best BOSU Alternative: Lifepro Half Balance Ball Trainer
LifePro
Half Balance Ball Trainer
For less than $100, Lifepro’s Half Balance Ball Trainer makes a pretty convincing (and slightly more affordable) BOSU doppelganger. It has a textured surface, resistance band slots, and a non-slip base. It’s roughly the same size as the NexGen model and a hair smaller than the Pro, so it’s a great size for toting to class or storing in your home gym.
As a nice bonus, it comes with a 10-inch Pilates ball that you can use while on the Balance Ball to add another degree of difficulty.
Dimensions: 23.60 x 23.60 x 8.70 inches | Weight capacity: 440 pounds
Best Resistance Band Option: Zelus Balance Ball Trainer with Resistance Bands
Zelus
Balance Ball Trainer with Resistance Bands
This lightweight BOSU dupe comes with two 30-inch resistance bands that attach directly to its base, for even more options during your balance training. The bands have comfy foam handles and an approachable resistance level for most users. Want to up the resistance for certain moves? No sweat—this ball is compatible with most other attachable tube bands.
Dimensions: 22.83 x 22.83 x 9.84 inches | Weight capacity: 330 pounds
Best Mini Balls: BOSU Balance Pods
Akradi says BOSU’s Balance Pods are great for improving stability in a variety of postures. Rather than confining your stance to the area of one ball, you can place the Pods exactly where you need them. That frees you up to add a little wobble to your lunges, sumo squats, or wide-grip push-ups.
Mini stability trainers are also great for exercisers on the go—when deflated, the Pods should fit easily into your gym bag, duffel, or carry-on.
Dimensions: 6.50 x 6.50 x 6.50 inches | Weight capacity: 300 pounds
Frequently asked questions about BOSU Balls
What are the benefits of using a BOSU Ball or balance ball?
As we mentioned earlier, performing exercises on the uneven, unstable surface of a balance ball challenges your coordination and balance. In turn, Akradi says it helps improve joint stability, spatial awareness, and your reaction time as your body works to stay stable while maintaining proper form. “The BOSU makes your brain and muscles communicate faster and more effectively,” Akradi explains.
How should you incorporate a BOSU Ball into your workouts?
A BOSU balance trainer can be used ball-side-up or flat-side-up, depending on your fitness goals and the moves in your routine, Akradi says.
- Ball-side-up: “This side is more reactive and less predictable, which makes it perfect for explosiveness, plyometric work, and agility drills,” Akradi says. She adds that you can think of the rounded side of the BOSU Ball as the side for speed and power. “It fires up your stabilizers while still absorbing impact. I [like to] program lateral bounds, jump squats, quick hops, and reactive sprints over the dome.”
- Flat-side-up: This side is for moves that build body mechanics and strength, Akradi says. “[It’s] ideal for controlled, functional strength movements and single-leg stability work. Think push-ups, split squats, single-leg hinges, or even step-downs,” she explains. Plus, you can see the benefits during other activities: “The firm surface under your feet gives you feedback for ankle mechanics and alignment, which translates directly to better performance in running, cutting, and everyday movement.”
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