BOSU™ Ball Hesitation Lunge
Challenge your strength & balance with the BOSU™ Ball Hesitation Lunge! This advanced exercise builds leg strength & core stability!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Position the Bosu Ball: Position the Bosu Ball on the floor with the flat side down.
Prepare Your Stance: Stand in front of the Bosu Ball with your feet hip-width apart and your core engaged.
Initial Movement: Step forward with one foot, placing it firmly in the center of the ball.
Lunge Down: Lower your body down into a lunge position, making sure your front knee does not go past your toes and that your back knee is pointing towards the floor, but not touching it. Ensure that the lunge is deep enough to activate the thigh and glute muscles.
Rise and Lift: Press through the front foot and rise back up while simultaneously driving your rear knee up towards your chest, engaging your core for balance.
Return to Start: With control, lower the raised leg back to the starting position behind you to complete the lunge for another repetition.
Switch Legs: Perform the desired number of repetitions on this leg before switching to the other leg.
Maintain Control and Balance: Make sure to keep the movements controlled and your balance centered. This exercise helps improve leg strength, balance, and core stability. It can be challenging due to the unstable surface of the Bosu Ball, hence it is classed as an advanced exercise. Always warm up before performing this exercise and consider consulting a fitness professional if you are new to using a Bosu Ball.
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