Exercise of the Week: BOSU Bulgarian Lunge Hops | STACK
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...

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.
Advertisement
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you 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

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes