Lunge (BOSU Ball)

A lunge performed with one foot on an unstable BOSU ball, significantly increasing the demand on stabilizer muscles and core.

Instructions

1. Stand facing a BOSU ball with the dome side facing away from you, positioned about 2-3 feet in front of you.
2. Step one foot onto the dome of the BOSU ball, ensuring your foot is centered and stable.
3. The other foot remains on the ground behind you.
4. Maintaining an upright torso and engaged core, lower your back knee toward the ground.
5. Both knees should flex to approximately 90 degrees at the bottom position.
6. The ground foot remains stationary while you lunge down.
7. Drive through your front foot on the BOSU ball to return to standing.
8. Perform all reps on one side before switching legs.

Tips

• The unstable surface requires significant stabilizer muscle activation
• Keep your torso upright to avoid excessive forward lean
• Step onto the BOSU ball carefully to ensure balance before beginning the lunge
• Start with fewer reps to allow your stabilizer muscles to adapt
• This variation challenges balance significantly more than standard lunges
• Excellent for improving ankle stability and proprioception