Ball To Floor Lunges

  • Stand with your feet together. Hold the ball overhead with arms straight.

  • Simultaneously lunge forward or backwards with one foot ending about two feet behind the other. Bend forward from your hips and touch the ball to the floor in front of you. Push off the same foot that did the lunge and bring feet together.

  • Thighs 

  • Hips  Lower Legs 

  • Gluteus maximus, Rectus femoris, Quadriceps femoris, Vastus lateralis, Vastus medialis, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

  • TIP: Between each lunge, position the ball in front of your chest with your arms straight, or above your head for more challenge. Always keep your knees aligned with your feet with your kneecap directly over your ankle to prevent torque on the knee.

Variations for Ball To Floor Lunges

  • Upright Stationary Lunges

    A lunge without moving the feet, this increases the challenge by using your arms overhead.

  • Stationary Lunges

    The ball gives you a little bit of stability and makes stationary lunges more interesting than they are without the ball.

  • Lunges

    This develops leg strength as well as arm and core strength while you work one leg at a time.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
Advanced Search | Exercise Index

Selected Exercises

    Add exercises to a workout by clicking the 'Add To Workout' button.

    FitLink is a Venture Technology company. Copyright © 2006-2012 Fitlink, LLC