Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step onto the BOSU dome with one foot, centering it. Lunge until your front thigh is parallel to the floor, back knee hovering. Keep your front knee over your ankle and torso upright. Drive through your front heel to return to standing, then alternate legs.
To ensure proper alignment, focus on keeping your knees tracking directly over your toes throughout the movement, preventing them from collapsing inward or pushing outward. Engage your core muscles tightly throughout the exercise, acting as a brace to stabilize your spine and maintain balance on the BOSU dome. As you push back up, actively drive through your front heel to maximize quad and glute activation and avoid shifting your weight forward. Maintain an upright torso by engaging your core and avoiding leaning forward or backward, which can compromise balance and reduce effectiveness. Control your descent into the lunge, resisting the urge to drop quickly, as this allows you to maintain stability and engage your muscles throughout the entire range of motion.
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