Lunge & Twist
with the Exercise Ball

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.
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.

           Return to the top of Lunge and Twist

Beginner

Intermediate

Advanced