The lunge and lateral raise combination on a bosu ball will work the legs and the shoulders. Learn how to do lunge and lateral raise combinations with a bosu ball from a certified personal fitness trainer in this exercise video.
Use flat side of bosu ball
Foot on bosu ball
Hips down
Weights in hands
Drop down into lunge
Rise doing lateral raise
Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.
Hi. I'm going demonstrate how to do a lunge on the flat side of the BOSU ball with a lateral raise for your shoulders. First thing I'm going to do is flip the ball over so that the round side is on the floor and the flat side is towards you. Take your foot right in the middle of the ball and then slide it down towards the very end of the ball. You're going to drop yourself first into a lunge position. We want the weight into the heel as opposed to the knee or the toes. So as you're coming down, I'm going to show you the lower body execution first. Back leg knee needs to be tucked under our hip down, straight down towards the floor, two 90-degree angles running north and south. We're dropping down into our lunge. As you push up, push into the heel as opposed to the ball of your foot. You're going to feel the ball moving quite a bit, but that's okay. It's going to make you recruit the abdominal muscles. Hands are down by your sides. Weight selection, we want to be around 5 to 8 pounds if you've just started. If you've been working out for a while and your shoulders are pretty strong and you feel like you're pretty stable, go ahead and use between 8 and 12 pounds. We're going to drop down to our lunge, and you can come up into a lateral raise. So we've got a couple of different variations on this one. Bent elbow is modified. Full version, extension through the elbows is going to be a little bit harder. We're going to go down as we spring up. Everything comes up together, and everything comes down together. The ultimate goal is to stabilize so that your knee does not go over your toes, keep it in line with the ankle. Inhale and exhale. Nice and strong motion up and down. If you feel like you're not stable yet or ready for this one, put your foot flat on the floor and keep going. We're going to try to do between 8 to 12 repetitions and two to three sets. Again, set up. Foot is close to the backend of the ball. Toe is right in the middle of the ball, right where the circle of the ball is. It's inhale and exhale. If you feel like your body is all over the place, readjust so that your foot comes up on the ball again. Drop it back, tuck the hip under and continue on with your motion. Inhale to exhale. Muscles that you will feel are mostly hamstrings and glutes, a little bit of your quad in the back leg, the one that's on the floor, a lot of work into your shoulders. So doing this exercise correctly, you're going to get a lot of work out of it in the upper and lower body, and so you'll enjoy this one. So this is how we do our lunge flat side of the ball with shoulder lateral raises.
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