Skip Nav

Reverse Lunge on BOSU Ball

The Killer Leg Move Proves Bowling Is a Sport

Yes, bowling is a sport! This leg move from pro bowler Clara Guerrero and Self proves it. Learn how to do the challenging move below.

Source: Facebook user Clara Guerrero

Clara Guerrero's kind of bowling most definitely isn't the pastime you remember from childhood. You won't find pizza parties and stinky rental shoes! The pro bowler, who was the third woman in history to make it to the Professional Bowlers Association's TV finals last year, plays the alleys of the world perfecting her game.

Her weapon of choice? A 15-lb. ball. Which means that if she bowls 6-20 games, she's lifted and thrown at least 1,350-4,500 pounds — and that's without the practice throws!

"At the end of a long tournament, everyone is tired, hurting and it's exactly at that time when maintaining a good form and throwing the ball faster is more important than ever," she says. "All of which require a solid bowling game and conditioning!"

To keep her form in check, Guerrero, who recently competed in Chile as part of the Olympic cycle, focuses on her legs while strength training. "It's extremely important for me to keep my legs strong because they are where bowlers generate power," she explains.

One of her favorite moves, the reverse lunge on the Bosu ball, is especially perfect because the position mimics a bowler's strong finishing position. And since it works glutes, hamstrings, quads and calves, the move is even perfect for those of us who are more likely to score the title of gutter ball queen than strike master!

The Move: Reverse Lunge on Bosu Ball


Reverse Lunge With Bosu Ball


Source: Clara Guerro

Start by standing with one foot on top of the Bosu ball and the other up with your knee raised as high as possible to engage your core. From there, step back with the raised leg into a reverse lunge. At the bottom of the position, your knee should be slightly above the ground and in-line with your spine. Then, with your abs tight, lift yourself back up to the starting position while focusing on having a straight back with your head and eyes forward. Go slow and try to feel your body through the movement so that you can better overcome the challenge of the unstable ball. Do 3 sets of 10-15 reverse lunges. To make the exercise harder, you could implement weights, flip the Bosu ball upside down or add some overhead movements and twists.

More from Self.com:

Latest Fitness

Download our Halloween app!

Go to App Store
+