|
|
| Ron Jones Bio |
| CorporateWellness |
| Coach & Train |
| Exercise Library |
| Handouts |
| Health & Fitness |
| KETTLEBELLS |
| Products by RJ |
| Site Map |
|
|
|
|
|
|
-95.jpg){kind=small}
.jpg){kind=small}
Legs: "BOSU Lunge"
Keep knee over ankle!
Directions: Perform my
Dynamic Warm-Up
exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
body!
-
Safety! Place BOSU on surface that will not slip. If needed, place BOSU against wall or brace BOSU base with dumbbells or weight plates.
-
Step directly on center top of BOSU with flat foot.
-
Drop into a deep lunge while keeping knee DIRECTLY over the ankle of foot placed on BOSU.
-
As you stand, "push off" the BOSU as you step back and bring your feet together.
-
Repeat with opposite leg for desired amount of reps.
Tips: The key is to "press off" with a little speed
as you step back so you don't drag your foot or "stick" on top of the BOSU.
Don't rush this exercise as you learn--go slow enough to "sink" into the
deeper lunge to get the maximum strength and flexibility benefits.
That's right, I said "flexibility" because deep lunges really stretch out
your glutes dynamically.
- The primary benefit of BOSU lunges is not even general leg strength, but rather, the lateral core, hip, knee, ankle, and foot stability challenge. This is a great way to increase lateral stability challenge and improvement. Awesome exercise if you ski, skate, snowboard, surf, or participate in other balance-challenging sports with degrees of instability.
-
You don't need a BOSU or Reebok Core Board to do Rotational Lunges. For a simple version, just use the ground with alternating steps or traveling lunge steps.
- For added challenge, try the BOSU Rotational Lunge, or if the BOSU Lunges are too difficult, try the floor version Box Lunge or Rotational Lunge.
*Note:
These exercises are intended for "normal healthy"
individuals and many are only intended for competitive athletes.
If you have an injury, or abnormal pain is present, see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 12.29.07)
Be Strong.