Ball Lunge Show Video Show All Exercises     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 Leg Press - Machine Lunge - Barbell Lunge - Smith Machine Lunge Backward Lunge Crossover Lunge Diagonal Lunge Forward Squat - Barbell