Stationary Lunges - Stability Ball
Other types of Stationary Lunges: Bodyweight Free Weight
Start with your right foot about 2-3 feet in front of your left and both legs straight. Place your left hand on the ball which is on the floor next to you. Put your right hand on your hip or straight out to the side from your shoulder.
Bend both legs keeping your body upright as you roll the ball straight out to the left, then bring it back in with your hand as you straighten your legs. For extra challenge, hold a dumbbell in your free hand to fatigue your legs more quickly.
Gluteus maximus, Rectus femoris, Quadriceps femoris, Vastus lateralis, Vastus medialis, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus
TIP: Engage your abdominals and keep your tailbone pointing straight down to the floor as you bend and straighten your legs, as if your pelvis is on an elevator cable.
Variations for Stationary Lunges
A lunge without moving the feet, this increases the challenge by using your arms overhead.
This develops leg strength as well as arm and core strength while you work one leg at a time.
This exercise adjoins the upper body with the lower body-you will get a back and shoulder workout by touching the ball to the floor and a leg workout by doing the lunges.
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