Exercise of the Week
Multiplanar Lunges on the Bosu Ball
Are you looking to take your lunges to the next level? Try this multiplanar lunge on the bosu ball to make your lunges more challenging. The bosu ball helps to recruit numerous core and stabilizing muscles in order to stay balanced. This exercise not only focuses on your quads and glutes, but it also focuses on stabilization by engaging your core muscles. I also love this exercise because it helps strengthen your hip muscles which are usually very tight due to being more sedentary throughout the day. Using the bosu ball is more advanced for this exercise. If you find that this exercise is too challenging, try doing the lunges on the ground. Also, if you find that this exercise is too easy on the bosu ball, try holding a medicine ball to add more weight to challenge your stability.
1) Begin in a split stance with one foot on the dome of the BOSU ball and the other foot on the floor. When doing your lunges, make sure your knees do not go over your toes.
2) Start by lunging to your right and going into a deep squat. Keep your back straight and tighten your core to stabilize yourself.
3) Push off your right leg and lunge to the back of the room. Lower your hips until both of your knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle and not pushed out too far.
4) Push off your right leg again and take a big step back with your right leg, crossing it behind your left leg. Bend both of your knees and lower your body towards the floor until your front knee forms about a 90-degree angle.
5) Return to start and repeat on the other side.
6) Try 3x10 on each side and you will feel the burn!