Kysero
Try for free

Quadriceps · Advanced

High Knee Lunge on Bosu Ball

Split-stance lower-body drill that develops leg strength, balance, and control using a BOSU ball, with emphasis on the quadriceps and glutes.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

QuadricepsGlutes

Equipment

Bosu Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with the working foot centered on the stable side of the BOSU and use nearby support if needed.
  2. 02Step the opposite foot back into a controlled reverse lunge while the front knee tracks over the foot.
  3. 03Drive through the front foot to rise and bring the rear knee forward toward hip height.
  4. 04Balance briefly without leaning the torso or allowing the standing knee to collapse.
  5. 05Step back into the next lunge, complete the side, and then switch legs.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Split Squat with Front Foot Elevated on a BOSU BallRelated variationDumbbell Split Squat

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward Lunge

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder