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Bosu Lunge

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Exercise Profile

Primary muscles:

Quads, Glutes

Secondary muscles:

Legs

Equipment:

Bosu

Difficulty:

Intermediate

Bosu Lunge Overview

The bosu lunge workout is a great exercise for engaging the quads and glutes.

The bosu’s unstable surface adds an extra challenge, but its effect on secondary muscles is minimal.

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Bosu Lunge Instructions

  1. Place the bosu on the ground with the dome side up.
  2. Stand with your feet hip-width apart, facing away from the bosu.
  3. Step your right foot back and rest the top of your right foot on the center of the bosu.
  4. Bend both knees to lower your body into a lunge position, keeping your left knee directly above your left ankle.
  5. Push through your left heel to straighten your left leg and return to the starting position.

Bosu Lunge Tips

  1. Start by placing the bosu ball flat side down, ensuring stability.
  2. Step onto the bosu with one foot, keeping your core engaged.
  3. Take a big step forward with the other foot, lowering into a lunge.
  4. Keep your front knee aligned with your ankle, not extending past it.
  5. Push through your front heel to engage your quads and glutes.
  6. As you rise, focus on squeezing your glutes for maximum activation.
  7. Repeat on the other side, alternating legs for a balanced workout.

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