STRENGTH TRAINING

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Alternate Prisoner Lunges onto BOSU Ball

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
Lunges on a BOSU ball add a balance challenge to the ordinary demands of a lunge. The micro-adjustments your muscles need to make to keep you balanced over the ball make this a tough exercise for even the strongest and most experienced lungers.

Muscles Worked
Legs

Starting Position
Stand with a BOSU ball about one foot in front of you. Your feet should be hip-width apart, and your hands should be on your head, with your elbows wide (see Photo 1).

Exercise

  1. From the starting position, bring your right foot forward onto the BOSU ball and drop down through your back thigh into a lunge. Your front knee should come no further forward than your toes. Drop through the back thigh and knee until your knee nearly touches the floor. Press off with your front foot to bring your feet back together (see Photos 2 and 3).
  2. Again from the starting position, repeat the lunge with your left foot forward. Continue alternating lunges, until you have done 20 (10 on each side) (see Photos 4 to 6).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.