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 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!

  1. Safety!  Place BOSU on surface that will not slip.  If needed, place BOSU against wall or brace BOSU base with dumbbells or weight plates.

  2. Step directly on center top of BOSU with flat foot.

  3. Drop into a deep lunge while keeping knee DIRECTLY over the ankle of foot placed on BOSU.

  4. As you stand, "push off" the BOSU as you step back and bring your feet together.

  5. Repeat with opposite leg for desired amount of reps.

Exercise Figure 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. 

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(Updated 12.29.07)

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