High Knee Lunge On Bosu Ball

1. Place one foot in the center of the flat side of the Bosu ball and stand with the other foot on the ground behind you.
2. Brace your core and find your balance on the dome before starting the movement.
3. Bend both knees to lower your back knee toward the floor in a controlled lunge.
4. Keep your torso upright and your front knee tracking over your foot as you descend.
5. Drive hard through the heel and midfoot of the front leg on the Bosu to rise back up.
6. As you stand, drive your back knee upward into a high knee position, briefly balancing on the front leg.
7. Lower the raised leg back to the starting lunge position with control.
8. Complete all reps on one side before switching legs, resetting your foot placement on the dome each time.

Common Mistakes

• Rushing the balance phase: Driving the knee up too fast before you're stable causes you to wobble off the dome. Master the slow tempo before adding speed.
• Letting the front knee cave inward: A knee that drifts toward the midline on an unstable surface stresses the ligaments. Keep the knee tracking over the toes throughout.
• Placing the foot near the edge of the dome: Standing off center makes the Bosu tip unpredictably. Center your foot in the middle of the platform.
• Looking down at your feet: Dropping your gaze throws off your balance further. Keep your eyes fixed on a point ahead of you.