Exercise of the Week: BOSU Bulgarian Lunge Hops

Learn how to perform BOSU Bulgarian Lunge Hops, an exercise that Drew Brees performs to build single-leg power.

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The STACK Exercise of the Week helps you improve your overall sports performance—including strength, speed, conditioning and flexibility.

BOSU Bulgarian Lunge Hop

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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.

Photo Credit: Getty Images // Thinkstock

Topics: FOOTBALL | EXERCISE OF THE WEEK | POWER | EXERCISE | SPORTS | STANCE | SPORTS PERFORMANCE | EQUIPMENT