Bosu Ball Exercise 5: Reverse Lunge


A recent trend in exercise is to take traditional movements, such as the push-up, squat, and lunge, and perform them on an unstable medium, which increases the difficulty and enhances proprioception – also known as kinesthesia. Kinesthesia, notes WebMD, “is your body’s ability to sense movement, action, and location. Without proprioception, you wouldn’t be able to move without thinking about your next step.”

The BOSU (both sides up) ball, which has been used in a rehabilitative setting, offers the exerciser opportunities to develop better balance via instability training.

Exercise 5: Reverse Lunge – dome surface

Stand on the BOSU ball (flat side down) with the feet facing forward—approximately hip-width apart. Take a slightly exaggerated step backward with one foot into a split-stance position. Keep the front foot in contact with the middle of the BOSU ball while the back foot such that the ball of the foot is touching the ground -with the body weight of the individual should be evenly distributed between both feet. Return to the starting position – alternating the feet between each reverse movement. An advanced movement would be to flex the working leg to 90-degrees before performing the reverse lunge. Breathe normally. Try 5-10 reverse lunges.