Lunges on Bosu
- Start by standing on one leg.
- Tighten your core and abdominal muscles.
- Place one leg in front of the body on the Bosu ball.
- Slightly bend the knee of that leg and simultaneously bend the knee of the back leg.
- Bend the knee of the leg on the Bosu ball to 90 degrees or less.
- After bending the knees, simultaneously straighten both knees until you are standing upright. Be sure not to hyperextend the knees.
- Repeat the process until the appropriate number of repetitions are completed. Do the same activity using the other leg.

Importance
Lunges aid with increasing strength of the thighs which leads to an increase in power and a decrease in energy expenditure. An increase in thigh musculature leads to greater knee stabilization. This exercise teaches you how to keep your kneecap over your second toe in a single leg squat position. Runner’s Knee often occurs due to poor tracking of the kneecap which is affected if the knee joint doesn’t track over the second toe. Avoid Runner’s Knee by learning to maintain control during a weighted exercise.

Precautions
When lunging, be sure that your front knee is always over the second toe. It is common to feel knee pain if the squatting leg moves into a knocked-knee position. Avoid this incorrect position.

Recommended Repetitions and Progression
2 sets, 10 reps
2 sets, 12 reps
2 sets, 15 reps

3 sets, 10 reps
3 sets, 12 reps
3 sets, 15 reps

2:2 Rule (Knowing When to Bump it Up to the Next Level)
You should progress to the next higher load when you can perform two or more repetitions over the current level in the last set over two consecutive workouts. In other words, if you are able to lift a ten pound dumbbell easily during the 14th and 15th repetition of the third set, it is time to advance to a 15 pound dumbbell starting at three sets of ten repetitions.

Handout
Lunges on Bosu

Needed Equipment
Dumbbells and Bosu Ball

Difficulty of Exercise (Guide)