How to Do
How to Do Side Lunges on the Bosu With Single Arm Bicep Curl Using Medicine Ball
Must have good lower back posture.
Must have good coordination between upper and lower body.
Must not have excessive forward rounding of the shoulders.
Should be able to perform classic lateral lunge with good posture.
Should be able to perform classic bicep curls with good posture.
Don't allow forward rounding in lower or upper back while adjusting to BOSU.
Beginning
Beginning Side Lunges on the Bosu
Stand next to a BOSU with chest up, shoulders back, feet shoulder-width apart, adequate floor space, and a medicine ball in the palm facing out.
Movement
Side Lunges on the Bosu Movement
1. Breathing in, lunge lateral down onto BOSU while simultaneously lowering your arm into the bottom of a bicep curl.
2. Pause here and hold the lunge for a couple breaths.
3. Breathing out, standing back up while curling medicine ball up to chest level.
4. As you become accustomed to the movement, continue to increase your range of motion.
5. Standing up faster will transfer momentum into and assist with bicep curls.
Benefits
Side Lunges on the Bosu Benefits
Improves strength and definition in the quadriceps front of the upper thigh.
Improves strength and definition in the hamstrings at the back of the upper thigh.
Improves strength definition in the bicep front of the upper arm.
Improves rotator cuff shoulder strength and stability.
Improves coordination between upper and lower body.
Improves stability in ankle.
