Lunges Exercise
with a Ball
Starting Position
Action
- Lower yourself, if you can, until
your thigh is horizontal, or you feel a stretch in the rear
leg, which ever comes first.
- Raise yourself back up to the starting position
slowly.
Prime Movers
Physio Tips
- To avoid knee injury, your weight bearing knee
should not
move past your toes. If it does, you need to move further away from the
ball.
- Another key to good alignment is to make sure
when you look down your knee is lined up with your second toe. Don't
let your knee sway in or out.
- Keep your movements slow and controlled. This
isn't about speed or power. It's about controlling your overall
alignment.
- Above all, if you have any discomfort stop and
find a more rudimentary exercise ball exercise.
Progression
- For more of a challenge to your balance, try
this exercise ball exercise with your eyes closed.
- To further challenge strength,
hold
dumbbells as you lunge.
This is probably
one of the most functional exercise ball exercises. This ball exercise
works the quadriceps, hamstrings, gluteal muscles together with the
core stabilizing muscles.
It also helps balance. This ball exercise also helps with dynamic
flexibility in the hip, knee and ankle joints, and helps those that
require rapid acceleration and deceleration movements such as tennis
players, and soccer players.
Maintaining stability on one leg is necessary for many contact sports
such as football, rugby,
hockey, etc.
Repeat this movement 6 times
on each leg.
Repeat this movement 10 times
on each leg.
Repeat this movement 15 times
on each leg.
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