Legs / Advanced / Compound (multi-joint)

BOSU Single-Leg Reach

On one leg on the dome, bending down to tap the floor with the other foot: single-leg control through the hip, knee and ankle on an unstable base.

At a glance

Primary

Glutes, Quads

Secondary

Hip abductors (glute med), Feet (arch & toes), Outer shins (peroneals)

Equipment

BOSU ball

Movement pattern

Single-leg balance, Single-leg / lunge

Level

Advanced

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand on one leg in the middle of the dome, hands on your hips.
2. Bend the standing knee and hip and reach the free foot forward to tap the floor lightly, then stand back up.
3. Next reach to the side, then back.
4. Do 3–5 rounds, then switch legs.

Tips

• Sit into the hip as you bend; the knee stays over the second toe.
• Only tap the floor. If you lean onto the reaching foot, reach less far.

Common mistakes

• ✗ Standing near the rim of the dome.

  Why it hurts: The rim tips most easily, so the BOSU rolls and the ankle can roll with it: the very sprain the exercise is meant to prevent.

  ✓ Instead: Keep the feet over the middle of the dome, and hold a wall or rail until you can stand still.

• ✗ Letting the knee fall inward as you squat or lunge.

  Why it hurts: On a wobbly surface the knee collapses inward more easily, which strains the inner knee and loads the ACL.

  ✓ Instead: Point the knee over the second toe and go less deep until you can keep it there.

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