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

( Reverse lunge on BOSU® )

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Name of exercise  AROM knee reverse lunge w/BOSU®
Other names of exercise Reverse lunge on BOSU®
Description of exercise The Reverse Lunge on BOSU® is a challenging exercise that targets the lower body muscles, including the glutes, quadriceps, and hamstrings. It involves stepping back onto a BOSU® ball with one leg while keeping the other leg planted on the ground. The unstable surface of the BOSU® ball adds an extra level of difficulty, forcing the body to engage more muscles for balance and stability. This exercise also helps improve core strength and coordination. It can be modified by adding weights or performing it with a medicine ball for an added challenge. The Reverse Lunge on BOSU® is a great exercise for building lower body strength and stability.
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 in front of BOSU.
  • Reach back with left foot and place top of foot on BOSU as shown.
  • Bend right knee to 90.
  • Repeat reaching back with right foot.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Quadriceps
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Circumduction

    Benefits of exercise

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

  • Improved balance and stability
  • Engages core muscles
  • Targets multiple muscle groups
  • Increases lower body strength
  • Enhances coordination
  • Challenges proprioception
  • Can be modified for different fitness levels
  • Increases range of motion in hips and knees
  • Helps with functional movements
  • Can be used for rehabilitation purposes

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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 reverse lunge on BOSU® exercise should be avoided if you have any pre-existing knee or ankle injuries or conditions, such as tendonitis or arthritis. The unstable surface of the BOSU® can put additional strain on these joints and increase the risk of further injury. It is also not recommended for individuals with balance or coordination issues, as the exercise requires a high level of stability and control. Pregnant women and individuals with low blood pressure should also avoid this exercise, as the BOSU® can cause dizziness and potential falls. If you have any concerns or doubts about your ability to perform this exercise safely, it is best to consult with a medical professional before attempting it.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Maintain proper balance and stability on the BOSU®
  • Keep your core engaged throughout the movement
  • Use proper form, keeping your chest up and shoulders back
  • Avoid arching your back or leaning too far forward
  • Start with a lighter weight or no weight at all
  • Keep your front knee in line with your toes
  • Avoid locking your knees at the top of the movement
  • Use a slow and controlled pace
  • Consult a fitness professional if you have any concerns or limitations.

    • Helpful in Diseases

  • Knee pain
  • Leg pain
  • Hip pain
  • Lower back pain

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    Frequently asked questions

     

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