Get Fit!  > Legs  > Bosu (Legs)

Difficulty: Intermediate Bosu Stationary Back Lunge

Focus: Quadriceps, glutes, hamstrings, core stabilizers, static balance

Keep your spine and head in a neutral position, stand with your back foot on the Bosu, up on your toes, and the other foot placed two paces ahead of you (Fig. 1). Find your balance and lower your shoulders for stability, bend your front knee slightly and then lower your back knee until it is about 10cm above the ground. Both knees should be at right angles (Fig. 2). Pause and then exhale as you use your front heel to push yourself up, making sure to contract your buttocks as you ascend up into the standing start position. Complete the required repetitions and then repeat with the other leg.

To increase the difficulty of this exercise:

  • Hold dumbbells at your side for resistance.


   


Considerations and Contraindications:

  • Ensure that the knee of the leg on the Bosu stays over your ankle.

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