Bosu leg exercises- standing- Series 11

1. Standing position, place one foot on top of Bosu and the other is on the floor. This is starting position for Lunges.



Make sure to pick up the heel of the back foot throughout. Keep the upper body straight. Chest up lifted, abs tight.



Start lowering down, bending the back knee down towards the floor and come back to starting position. Continue the repetetions.





2.Calf raises
Stand on top of Bosu and for added challenge, keep some weight on your shoulder to overload.



Raise up the heels and try to balance on your toes. Then back to first position. Continue these calf raises.



3. Squats
Standing on top of Bosu, Bend down as if sitting on the chair. Make sure to go no more than 90 degree from the knee which means that the knee should not go beyond the toes. Try to keep the back as much straight as possible. Even while coming up, use the strength of the thigh muscles.



Bending forward like this would be wrong as the back is being compromised.



4. Here the target is gluteus maximus or the hip.
Standing on top of Bosu, take one leg straight back and bring it back to front. You will balance on one foot while the other leg moves.