High Knee Lunge on Bosu Ball
Description
The high knee lunge on Bosu ball is a single leg balance and strength move with the back foot on a Bosu ball. The unstable back foot challenges balance while the high knee adds dynamic loading.
Muscle Group
Equipment Required
High Knee Lunge on Bosu Ball Instructions
- Place a Bosu ball about a stride length behind you.
- Step the back foot onto the dome of the Bosu.
- Lower into a deep lunge with the front shin vertical.
- Brace the core and keep the chest tall.
- Drive through the front foot to stand up tall.
- Lift the back leg through into a high knee.
- Pause briefly with the knee high and the body upright.
- Lower the back leg back onto the Bosu and repeat then switch sides.
High Knee Lunge on Bosu Ball Form & Visual
High Knee Lunge on Bosu Ball Benefits
- Builds single leg strength on an unstable surface.
- Trains balance and proprioception.
- Hammers the glutes and quads.
- Improves athletic stability.
- Develops core control.
- Adds variety to standard lunges.
High Knee Lunge on Bosu Ball Muscles Worked
- Gluteus maximus
- Quadriceps
- Hamstrings
- Core
- Calves
High Knee Lunge on Bosu Ball Variations & Alternatives
- Bulgarian Split Squat
- High Knee Lunge
- Bosu Squat
- Reverse Lunge
