Woman performing a variation of unstable squats on a Bosu ball. She is wearing Bauerfeind's GenuTrain Knee Brace

Stability squats, Bosu ball squats, or unstable squats are great rehabilitation exercises for the knees and ankles. They’re especially good for improving proprioception and balance following injury. 



This exercise is made more difficult by being performed on an unstable surface.

  1. Stand on a balance pad, stability ball, or other item to provide an unstable surface. 
  2. Position your feet hip-width or wider apart with your toes pointing forward.
  3. From this position, activate your core by pulling your belly button into your spine. Bend the hips and knees to sink down into a regular squat.
  4. Although your arm position is not critical for this exercise, you may find it helpful to raise your arms forward when squatting.
  5. Work to keep your knees directly above your ankles at all times. They should not bend beyond your toes nor shift inward or outward.
  6. Perform both the up and down movements in a controlled fashion. Relax and repeat as your ability allows.



    The main feature of instability exercises is that they improve your balance. Working on your balance may not be super important if you’re healthy and fit, but it’s essential after injury, surgery, or if you’re developing stability issues with age. 



    If you have any ankle or knee instability, Bauerfeind's MalleoTrain Plus Ankle Brace and GenuTrain Knee Brace will stabilise ligaments, tendons and joints. Braces and supports will decrease inflammation to enhance your recovery and provide support where you need it. They’ll also work to improve your coordination. 

    • Compression reduces the rate of muscle fatigue 
    • It activates the muscles supporting the knee and ankle
    • It improves your awareness of how your body moves throughout the squat 
    • And it helps protect the joints from harm 


    More information

    If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

    Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry. 


    Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

    Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians. 


    This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

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