Exercise of the Week: BOSU Bulgarian Lunge Hops

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 - 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 University...
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