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.
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
A lunge without moving the feet, this increases the challenge by using your arms overhead.
The ball gives you a little bit of stability and makes stationary lunges more interesting than they are without the ball.
This develops leg strength as well as arm and core strength while you work one leg at a time.
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