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The Bosu ball squat has been getting hate for years but you’ve sold it’s value in your criticism of it, the instability of it. For specific sports I can’t think of a better exercise. Downhill skiing for example. I’m not saying it should be your primary squat but it’s not useless.
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Hip thrusts are dogshit. It’s loaded, but it has no stretch. Just do RDLs or squats. Many people do that heel touch thing because of previous knee injuries.
Very nice break down of the intention for this exercise. The only thing I would add is the precaution of doing this exercise against a surface not so easily damaged by a slight loss of control when reaching the bottom after near exhaustion. Paying for wall repair work is not fun.
