How to Do
How to Do Step Overs on the Lunge Bosu
The step-overs on the lunge bosu should begin with a 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 the step-overs on the lunge bosu.
Beginning
Beginning Step Overs on the Lunge Bosu
1. Standing with your feet shoulder-width apart is a good idea.
2. Hold a medicine ball in front of you with your elbows bent at about 90 degrees. If you're just getting started, you might want to do the move without the weights until your strength improves.
3. Step forward with your right foot into a basic lunge position. Keep your knee over your right foot when you bend your knee (don't twist at the knee).
4. Twist your upper body to the right from your midsection. Squeeze your glutes and keep your core engaged.
5. With your arms wide, reach across your right side.
6. Bring your arms back to the center in a calm, controlled motion.
Movement
Step Overs on the Lunge Bosu Movement
1. Start in a lunge position on a BOSU ball.
2. One leg will be in front of you on the BOSU ball bent at the knee, while the other is in back of you so that your toe is on the ground.
3. From this position, alternate legs so that the leg on the BOSU ball is now in the back of you, and the leg that was in the back of you is now on the BOSU ball.
4. From here, go straight into a lunge. The foot extended in front of you will take a big step forward so that your leg is bent at the knee and makes a 90 degree angle. The other foot will be on its toe on the BOSU ball.
5. Reverse this process all the way back to the beginning, and start with the opposite leg forward in the beginning.
Benefits
Step Overs on the Lunge Bosu Benefits
The bosu ball step-over is a calisthenics and fitness ball exercise that focuses on the quadriceps, as well as the calves, glutes, hamstrings, and hip flexors to a lesser extent.
Exercise Aliases
Bosu Ball Exercises, Bosu Ball Core Exercises.
