BOSU™ Ball Hesitation Lunge
Challenge your strength & balance with the BOSU™ Ball Hesitation Lunge! This advanced exercise builds leg strength & core stability!
The BOSU™ Ball Hesitation Lunge is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. You'll need: balance trainer (bosu ball).
Required Equipment
BOSU™ Ball Hesitation Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
BOSU™ Ball Hesitation Lunge Variations and Alternatives
How to do the BOSU™ Ball Hesitation Lunge
Position the Bosu Ball: Position the Bosu Ball on the floor with the flat side down.
Prepare Your Stance: Stand in front of the Bosu Ball with your feet hip-width apart and your core engaged.
Initial Movement: Step forward with one foot, placing it firmly in the center of the ball.
Lunge Down: Lower your body down into a lunge position, making sure your front knee does not go past your toes and that your back knee is pointing towards the floor, but not touching it. Ensure that the lunge is deep enough to activate the thigh and glute muscles.
Rise and Lift: Press through the front foot and rise back up while simultaneously driving your rear knee up towards your chest, engaging your core for balance.
Return to Start: With control, lower the raised leg back to the starting position behind you to complete the lunge for another repetition.
Switch Legs: Perform the desired number of repetitions on this leg before switching to the other leg.
Maintain Control and Balance: Make sure to keep the movements controlled and your balance centered. This exercise helps improve leg strength, balance, and core stability. It can be challenging due to the unstable surface of the Bosu Ball, hence it is classed as an advanced exercise. Always warm up before performing this exercise and consider consulting a fitness professional if you are new to using a Bosu Ball.
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BOSU™ Ball Hesitation Lunge FAQs
What muscles does the BOSU™ Ball Hesitation Lunge work?
The BOSU™ Ball Hesitation Lunge mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the BOSU™ Ball Hesitation Lunge?
Balance trainer (bosu ball).
Is the BOSU™ Ball Hesitation Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the BOSU™ Ball Hesitation Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some BOSU™ Ball Hesitation Lunge variations and alternatives?
Similar exercises include the BOSU™ Ball Counter-Balance Skater Squat, BOSU™ Ball Single-Leg Good-Morning, Alternating BOSU™ Ball Side-Kick Heel-Tap Squat and BOSU™ Ball Goblet Squat.
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