Squats on the flat side of the BOSU are a fun and effective exercise for your lower body.  The first time you perform these, your legs will involuntarily, uncontrollably , violently shake side to side as you squat or just stand on the ball. This will stop as you train your neurological system to use the stabilizer muscles. To dismount from the BOSU, let the BOSU tilt to one side and step off, or hop off with both feet. Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS