How to Do
How to Do Lunges with a Bosu Ball to Hamstring Curl
Each bosu ball lunge to hamstring curl should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately, stop these bosu ball lunges to hamstring curl.
Beginning
Beginning Lunges with a Bosu Ball
1. Place the flat side of the Bosu down.
2. Step forward onto the Bosu, landing your foot in the middle, into a lunge, keeping your chest up, and pushing hard to retain your balance.
3. Stand up, take a step back to begin, and then repeat with the opposite leg.
Movement
Lunges with a Bosu Ball Movement
1. Stand on the dome of the Bosu ball with both feet relatively close together. You'll feel your calves and the small muscles in your feet working to hold you steady.
2. Tighten your core muscles, and make sure that your head, shoulders, hips, and knees are aligned. This will help with your balance.
3. Once you're certain of your balance, shift the weight onto your right leg before stepping off with your left, about one stride-length back off the Bosu ball, and descend into a lunge.
4. You can bring your left arm up to help with your balance. Make sure that you keep your right thigh parallel to the ground and that your front knee does not extend beyond your toes.
5. Your back knee should be hovering just a few inches or so above the ground, and your back heel will be lifted. Both your knees should be bent at 90 degrees.
6. Push through the heel of your front foot to bring your weight back up over the Bosu ball again.
7. Lift your left foot off the ground, then curl your left heel toward your glutes. You can bring your right arm up to help you balance. Repeat for the required number of repetitions before switching sides.
8. Remember to keep your chest up and your head lifted throughout the exercise. Looking ahead will help with your balance.
Benefits
Lunges with a Bosu Ball Benefits
You can perform this exercise at home or in the gym, as long as you have access to a Bosu ball.
This exercise builds strength in your leg muscles and is especially successful at working the hamstrings. You'll also be working on your balance and stability as you perform the exercise on the Bosu ball.
Your core muscles will also be activated to help you keep your balance and hold you steady when performing the exercise.
