How to Perform a Jumping Lunge on a Bosu Ball

Jumping lunges are a variation on a lunge exercise that involves a high amount of cardiovascular challenge. Performing the lunge on the Bosu Ball will add extra work for the core and tendons, and soften the impact on joints. Master the regular lunge before attempting to do this exercise.

Difficulty: Moderately Challenging

Instructions

1. Place the right foot in the center of a Bosu Ball, blue side up. Place your left foot on the ground behind you, resting on the ball of the foot. Place hands on hips. This is a standard lunge position with your front foot on a ball.

2. Inhale and drop your left knee into a lunge, almost touching the floor. Keep your back straight and your head up, looking straight ahead at a point on a wall or non-moving object.

3. Hold for two seconds. Check that your right knee is not going past your right ankle. Exhale and jump straight up into the air, switching legs. Your left foot will probably land first. Check that you are in a good lunge position as described in Step 1, except with your left foot on the ball and your right foot on the ground. Adjust your feet if necessary.

4. Inhale and drop down again by bending your right knee. Keep your weight on your right leg.

5. Hold for two seconds. Exhale and jump into the air again, switching leg positions.

6. Continue jumping and lunging until you have done ten repetitions on each side. Rest for 90 seconds and repeat.

References

• Bosu Ball Front Lunge

Resources

• Bosu Ball Exercises

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