Procaryote
Hip · Motor control

Lunge on BOSU with weight shifting

Lunge on BOSU with weight shifting, 3 sets, hold 30 seconds per leg

Illustration of the Lunge on BOSU with weight shifting exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per leg

Description: Place one leg forward on a BOSU ball, the other leg behind in a lunge position. Maintain balance while slowly moving weights around your body in different directions.

Tips: Keep your back straight and gaze forward. Contract the hip and core muscles to stabilize your posture. Breathe calmly and control each movement of the weights.

Progression: Increase the hold duration to 45 seconds per leg or use heavier weights as the exercise becomes easier.

At a glance

Goal
Motor control
Level
Intermediate
Equipment
BOSU, light weights
Starting position
Lunge position on BOSU
Clinical goal
Improve motor control and hip stability
Also known as
unstable lunge with weights, balance on BOSU with loads, lunge with load shifting

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Proprioceptive control with dissociation of the belts using two handsProprioceptive control with dissociation of the belts using two hands, 3 sets, 8 repetitions Single-leg balance with knee flexionSingle-leg balance with knee flexion, 3 sets, 10 repetitions per leg Single-leg Balance with Pelvic MovementSingle-leg balance with pelvic movement, 3 sets, 8 repetitions per leg Single-leg proprioception with pelvic dissociationSingle-leg proprioception with pelvic dissociation, 3 sets, 8 repetitions per movement (hip flexion, extension, abduction, adduction, or rotation) Hip adduction on a rollerHip adduction on a roller, 3 sets, 10 repetitions per leg, 3-second hold in contraction Hip Dissociation on Airex CushionHip dissociation on Airex, 3 sets, 8 repetitions per movement Lateral supports with kettlebell on ladderLateral supports with kettlebell on ladder, 3 sets, 8 repetitions per side Lower limb sliding in hip flexionLower limb sliding in hip flexion, 3 sets, 8 repetitions per leg

See all hip exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.