Squatting on a BOSU ball is very similar to squatting on the floor except now you are using more muscles because you have to stabilize yourself. So you are going to come on and you are going to keep your feet shoulder width distance apart. You are going to bring your butt down and back.
Keep your arms in front of you in prayer or in front of you straight and you are going to come back up. You want to make sure that your chest stays lifted so you are not leaning forward. Your back is flat and parallel right here. My knees are not passing my toes and then I come up and I squeeze.
So what you do not want it to look like is this. So you want to make sure you are sitting back into the ball. And then you can also do this on the other side which is more challenging and definitely a more advanced move.
You step on the middle. You walk your feet out and then again shoulder width apart. And you are going to do the same movement just down and back up. So chest is lifted, back is flat, squeeze your butt in on the way up. And then if you want take it even more advanced you just add dumbbells to it.
So you can just pick up the dumbbells and it's exact same movement. You just now have your arms to your side instead of in front of you keeping your back flat, chest lifted, your head up.