There's a nice photo of a guy on a BOSU in the current issue (January 2005) of SKI Magazine. Fitness article, page 131-134 on Balance Training drills, including "BOSU Squats:"
"Stand on the BOSU, dome-side up with feet shoulder-width apart. Drop down as if you were sitting in a chair. Keep your head and chest up and your heels on the ball. Drop until you reach a near-sitting position, then slowly rise to the starting position. Repeat 10-15 times. To make the drill tougher, place the BOSU flat-side up. Over time, when you become comfortable doing two-legged squats, transition to single-legged ones."
I recently bought a BOSU and have been working with a personal trainer with it. But sort of funny story: It took over a month of hassle to be able to use it.
A heads up if you're going to order online. I found the best price at SportsAuthority.com. However, I guess you get what you pay for.
The BOSU arrived without the pump, the instruction manual or the little plug you put in the bottom to keep the air from coming out. Customer Service repeatedly promised to send out the stuff and never did.
I finally called BOSU itself for help (Fitness Quest is the company) and they said, "No problem, we'll send the pieces right out."
A few days later, a big box arrived. They'd sent me another BOSU.
The next morning, a third BOSU showed up!
Too good to be true? Sure, because the two replacements were still missing the pump, instruction manual and plug. Wait, I take that back.
One came with a diet book and a strange plug that didn't fit in the BOSU.
Finally, after a month-and-a-half of phone calls to Fitness Quest and Sports Authority, one plug showed up, plus the manual and pump.
Was it worth the wait? You bet! It's a great piece of equipment.
But if you're thinking of buying one -- you might be better off buying it at a STORE, so you can actually open the Box on the spot and confirm all the pieces are there.
Meanwhile, I still have the other 2 BOSUS, although Fitness Quest says they want to come pick them up. But I think I should let 'em wait a while. . . .