Legs · Bosu Ball
High Knee Lunge on BOSU Ball
How to do the high knee lunge on bosu ball, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bosu Ball
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand on top of a Bosu ball with one foot, dome side up, finding your balance. Drive the opposite knee up toward your chest in a controlled high-knee motion, then lower it back to a soft lunge stance while staying balanced on the unstable surface.
- 1Drive the lifted knee up high while keeping your standing leg stable
- 2Brace your core to fight the wobble of the Bosu
- 3Push the standing foot down into the dome for balance
Common mistakes
- Do not let the standing knee cave inward
- Avoid rushing reps and losing your balance
- Do not round your back as you lift the knee
Muscles worked
The high knee lunge on bosu ball mainly works the quads, glutes, and hip flexors, with the lower abs, calves, lower back, upper abs, obliques, hamstrings, adductors, and tibialis anterior assisting.
- QuadsPrimary
- GlutesPrimary
- Hip FlexorsPrimary
- Lower AbsSupport
- CalvesSupport
- Lower BackSupport
- Upper AbsSupport
- ObliquesSupport
- HamstringsSupport
- AdductorsSupport
- Tibialis AnteriorSupport
Kovo programs the high knee lunge on bosu ball for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.