Lunge Exercises for Women With the Bosu

The BOSU trainer can be used with either side facing up.
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BOSU is a good four-letter word that you'll enjoy adding to your vocabulary. The letters in BOSU stand for "Both Sides Up." This exercise tool looks like half of an exercise ball with a plastic base. The exercise ball part is referred to as the dome. You place the base on the ground to have the soft surface facing up, or place the soft surface on the ground to have the plastic surface facing up. Either way, the BOSU provides an unstable surface upon which to perform your lunge exercises. The balance-improving benefits add to the joint-building benefits in your ankles, knees and hips. You also strengthen your leg muscles and engage your core to keep you upright throughout the movements.

Backward Lunge

Step 1

Set your BOSU in a flat surface in an area free of clutter. Place the trainer plastic-side down on the floor.

Step 2

Stand in the center of the BOSU and evenly distribute your weight between both feet until you are balanced.

Step 3

Shift your weight onto your left foot and step your right foot approximately 2 feet behind you. Bend your left knee as you touch your right foot to the floor.

Step 4

Bend both knees and sink as deep as you can into the lunge. But, do not allow your front knee to bend beyond a 90-degree angle.

Step 5

Push off the floor with your right foot and return to a standing position on top of the BOSU.

Step 6

Repeat the lunge by stepping your left foot behind you. Perform an equal number of lunges on each leg.

Forward Lunge

Step 1

Stand approximately 2 feet in front of and facing your BOSU. Position your BOSU dome side up on the floor.

Step 2

Shift your weight onto your right foot. Step your left foot forward and place it in the center of the BOSU.

Step 3

Bend both knees to lower into a lunge, but keep your left knee in line with your left heel.

Step 4

Push off the BOSU with your left foot and return to the starting position. Repeat the forward lunge with your right leg.

Step 5

Complete the same number of lunges on each leg.

Sideways Lunge

Step 1

Place your BOSU dome side up on the floor. Stand with both feet in the middle of the dome.

Step 2

Shift your weight onto your left foot. Step your right foot off the BOSU approximately 2 feet to the side and place your right foot on the floor.

Step 3

Keep your toes facing forward, or turn your right foot slightly out to the right. Bend both knees and lower into a lunge. Keep your weight backward in your heels to prevent your knees from moving forward over your toes.

Step 4

Push off the floor with your right foot and return to standing on the dome. Perform the lunge to your left. Complete the same number of lunges on each leg.

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