Reverse Lunge on Bosu

Intermediate Level of Difficulty

The reverse lunge on the Bosu is an intermediate lower body exercise. This exercise requires core strength and targets the butt, thighs and hips.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions

reverse lunge on bosu - step 1

Step 1

Start in a standing position on one foot on top of the upside down Bosu.

reverse lunge on bosu - step 2

Step 2

Step back into a reverse lunge position making sure to keep your feet shoulder width apart and your back straight.

reverse lunge on bosu - step 3

Step 3

Pull your body back up through your heel and back up to the starting position and finish the motion off with a knee drive.