Exercise of the Week: BOSU Bulgarian Lunge Hops

September 10, 2013

The STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

The Exercise

BOSU Bulgarian Lunge Hop

Who Does It

Drew Brees, All-Pro QB

Sports Performance Benefits

Builds single-leg explosive power and eliminates right and left leg imbalances. Balance and stability also improve, which helps prevent ankle, knee and hip injuries.

How To

  • Assume a split-stance with the ball of your rear foot on top of the BOSU dome.
  • Lower into a lunge until your front knee is bent to 90 degrees.
  • Jump straight up for maximum height.
  • Land softly in the starting position.
  • Repeat for the specified number of reps.
  • Perform a set on your opposite side.

Sets/Reps: 2x10-15

Coaching Points

  • Hold a football or other sport-specific piece of equipment.
  • Position the ball of your rear foot on top of the dome.
  • Keep your front knee behind your toes.
  • Explode up for maximum height.
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Dashon Goldson: Dashon Goldson: "You Just Gotta Have Heart"
Views: 6,389,158
Patrick Willis' Homegrown Off-Season Workout Patrick Willis' Homegrown Off-Season Workout
Views: 1,230,103
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 33,759,708

Featured Videos

Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling Views: 1,175,887
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 23,406
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,968
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,214
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,426,460
Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,798
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,577,596
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,222

Load More
More Cool Stuff You'll Like
How to Perform the Farmer's Walk with Dumbbells

How to Perform the Farmer's Walk with Dumbbells

Farmers Walk with Dumbbells might just be one of the best bangs for your exercise buck exercises out there. A common question after doing Farmers Walks...

Duncan Keith's Stanley Cup MVP Training

Duncan Keith's Stanley Cup MVP Training

Build Strength with Kettlebell Sandbags

Build Strength with Kettlebell Sandbags

8 Ways to Use a Weight Vest in Your Workouts

8 Ways to Use a Weight Vest in Your Workouts

How to Build Arm Strength for Baseball Before Your Season

How to Build Arm Strength for Baseball Before Your Season

Keep Your Workouts Simple for Better Results

Keep Your Workouts Simple for Better Results

Battle Rope Workout That Will Get You Shredded

Battle Rope Workout That Will Get You Shredded

Why the Clean Pull is Perfect for Athletes

Why the Clean Pull is Perfect for Athletes

Improve Your Power With These Hardcore Methods

Improve Your Power With These Hardcore Methods

Everything You Need to Know About Using Farmer's Walk Handles

Everything You Need to Know About Using Farmer's Walk Handles

7 Trap Bar Exercises You Should Try

7 Trap Bar Exercises You Should Try

Is CrossFit Appropriate for Basketball Players?

Is CrossFit Appropriate for Basketball Players?

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

Wrestlers: Improve Double-Leg Takedowns With Sled Pushes

A Simple 6-Exercise Core Workout

A Simple 6-Exercise Core Workout

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

How to Get More Out of the Dumbbell Press

How to Get More Out of the Dumbbell Press

Build Explosive Strength with This Olympic Weightlifting Program

Build Explosive Strength with This Olympic Weightlifting Program

5 Training Ideas You Should Steal From the NFL's Best

5 Training Ideas You Should Steal From the NFL's Best

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Strengthen Your Core With 2 Simple Anti-Rotational Exercises

Why Everything You Know About Core Training is Wrong

Why Everything You Know About Core Training is Wrong

How to Fix Back Rounding When Deadlifting

How to Fix Back Rounding When Deadlifting

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Why Every Athlete Should Do Farmer's Walks

Why Every Athlete Should Do Farmer's Walks

Advanced Anti-Rotation Core Strengthening Exercises

Advanced Anti-Rotation Core Strengthening Exercises

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

Know Your Row: The Pros and Cons of 8 Different Back Exercises

Know Your Row: The Pros and Cons of 8 Different Back Exercises

8 Cures for a Weak Grip

8 Cures for a Weak Grip

Are You Loading Barbells Wrong?

Are You Loading Barbells Wrong?

The Most American Workout Ever

The Most American Workout Ever

Austen Lane's Complete NFL Workout

Austen Lane's Complete NFL Workout

YardBarker