Forward lunge on BOSU® exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Forward lunge on BOSU® )

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Name of exercise  AROM knee lunge w/BOSU®
Other names of exercise Forward lunge on BOSU®
Description of exercise The Forward Lunge on BOSU® exercise is a challenging variation of the traditional lunge that adds an element of balance and stability. It involves standing on a BOSU® ball with one foot while stepping forward with the other foot into a lunge position. This exercise requires core strength and stability as well as coordination to maintain balance on the unstable surface. It targets the muscles in the legs, including the quads, hamstrings, and glutes, while also engaging the core and improving balance. By performing this exercise, you can increase lower body strength, improve balance and stability, and enhance overall functional fitness.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand behind BOSU.
  • Step onto BOSU into a lunge position as shown.
  • Step back and reverse legs.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance
  • Strengthened leg muscles
  • Engages core muscles
  • Increased hip flexibility
  • Targets glutes and hamstrings
  • Enhances coordination
  • Helps with stability and proprioception
  • Can be modified for varying levels of difficulty
  • Works multiple muscle groups simultaneously
  • Can be incorporated into a full-body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The forward lunge on a BOSU® is generally a safe and effective exercise for most individuals. However, there are a few situations where it should be avoided. If you have any current or past knee injuries or pain, it is important to consult with a healthcare professional before attempting this exercise. Additionally, if you have poor balance or stability, it may be best to avoid this exercise until you have built up your strength and balance through other exercises. Pregnant women should also avoid this exercise, as the unstable surface may increase the risk of falls. If you experience any pain or discomfort during the exercise, stop immediately and seek guidance from a professional.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Check the stability of the BOSU® before starting the exercise
  • Maintain proper form and alignment throughout the movement
  • Keep your core engaged and your back straight
  • Use slow and controlled movements
  • Keep your front knee behind your toes
  • Ensure your front foot is firmly planted on the BOSU®
  • Keep your shoulders relaxed and away from your ears
  • Use a moderate pace and avoid rushing through the exercise
  • Keep your gaze forward to maintain balance
  • Avoid locking your knees at the top of the movement.

    • Helpful in Diseases

  • Knee pain
  • Ankle instability
  • Hip osteoarthritis
  • Plantar fasciitis
  • Patellofemoral pain syndrome
  • ACL injuries
  • IT band syndrome
  • Shin splints
  • Sciatica
  • Low back pain

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    Frequently asked questions

     

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