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Lunge & Twist
with the Exercise Ball



Illustration of the Lunge and Twist Ball Exercise

Starting Position
Action
  • Step forward with one leg.
  • Rotate your upper body and pull the exercise ball to the side as with a golf swing.
  • Rotate back and return to the starting position.
  • Repeat this on the other side.
Prime Movers
  • Quadriceps, glutes, trunk rotators including abdominal obliques.
Physio Tips
  • To avoid back injury, keep the rotation slow and controlled rather than ballistic.
  • To avoid knee injury, don't let your weight bearing knee move ahead of your foot, and keep it centred over your second toe.
  • This is a particularly good exercise ball exercise for golfers to generate increased power to the golf swing.
Progression
  • Wrap an exercise band around the ball and tie it in a door frame to add resistance.
  • Put your forward foot on a folded up towel, mat, or BOSU for an added challenge.


lunge and twist ball exercise starting position

lunge and twist ball exercise finish

For other ball exercises good for golfers:
Reverse Plank Twist
Rolling Plank
Back Extension
Clock Exercise
Reverse Bridge Twist


1ballsRepeat this exercise ball exercise 6 times on each side.

2balls
Repeat this exercise ball exercise 10 times on each side.

3balls
Repeat this exercise ball exercise 15 times on each side.




1ballsBeginner 2ballsIntermediate 3balls     Expert

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