Bosu Ball Lunge Tips

Video Transcript

"Lunge is the sister to the squat. It's basically a one legged squat. Very dynamic movement on the floor, alone. But once you've got that mastered in your form and you're ready to progress, this is a great balanced challenge to integrate that kinetic chain from head to toe. Just as you would take one foot forward, and you're always going to favor one side or the other, usually if you're left handed you're going to favor putting your left foot forward. Try to mix that up so that you can get that cross problem mechanism going and working with that kinetic chain. You're going to aim for the center, the middle of the Bosu ball, come up, weight in the heel and you're behind the toe, and you've got to have your back leg extended enough where you can hit that peak contraction here. Hip bends as a result of flexion and extension in the leg muscles, front and back all the way down, and you've really got to balance here. Take your time, make the movement slow, inhale and exhale. You're working concentric, eccentric all the way on both phases on these. Contract down, and release up. If you feel yourself start to shake, start to wobble, put your hands out here to the side, maintain your balance and then boom, add that movement back in again. This is hard enough just on the floor. You go adding this Bosu in and you've got a pretty good balance challenge going there. Then just make sure you switch it up, do about twelve to fifteen reps on each side. Work your way up."