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Ball Lunge

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  Primary Muscle Group: Gluteus Maximus

Muscle Groups Worked in This Exercise: Gluteus Maximus, Quadriceps (Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius)

Preparation: Begin with the ball on your right side. Rest your hand on top and take a big step forward with your left leg.

Breathing: Inhale as you bend, exhale as you straighten your leg.

Execution: As you bend your left knee, inhale and sink down into the lunge. As you rise to the starting position, exhale. Switch sides after finishing all reps.

Comments: This exercise not only improves your balance and coordination, but tones your hips, thighs AND buttocks.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dead Lift
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Lunge Walking
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Lunge - Barbell
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells