Here is an excellent interview/article that talks about Unstable Surface Training (UST). If you have ever done squats or any other type of strength training on a swiss ball or bosu ball you are actually making yourself weaker, not stronger.  Here's why:

http://experiencelifemag.com/blogs/survival-of-the-fittest/2008/05/21/eric-cressey-is-unbalanced/ 

"...many trainers widely recommend doing squats, lunges, curls, and anything else you can manage while teetering precariously on a stability (or Swiss) ball, balance disc, Bosu ball or wobble board. Countless articles are filled with reasons why this is a fabulous idea, the main being that such exercises add a balance component and thus not only engage the target muscles, but also engage lots and lots of small stabilizing muscles. Meaning, you get the extra benefit of improved proprioception (awareness of your body in space), so why not?! Right? Right?....."

"...the latest research shows that while doing such exercises are great for rehabbing ankle injuries, they can actually de-power healthy athletes. So if you’re healthy, and your goals have anything at all to do with getting stronger, faster and more powerful, you actually don’t want to wobble. (That’s not to say you should cut out abs and upper-body exercises like pushups on the ball — I’m just talking about exercises that involve standing or kneeling on such contraptions.)...."

 If you want to work on your balance yo need to be able to stand on one foot first! Many of my clients have had to grab the wall during joint mobility warm-ups when we come to the hip. Standing on one foot and raising the other leg, moving the hip throughout its ranges of motion requires a great deal of stability, ankle and foot strength. If that gets to easy you can always close your eyes!

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