How to Do
How to Do Ball Lunges With Upper Body Movement
The ball lunges with upper body movement should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the ball lunges with upper body movement.
Beginning Ball Lunges
Stand on one leg in optimal alignment with the knee over the 2nd toe, and place the rear leg on the desired size of ball, maintaining a neutral spine. NOTE the larger the ball, the more flexibility is required.
Ball Lunges Movement
1. Perform PNF diagonal patterns with the medicine ball.
2. Lower body is as low as can be controlled in neutral spine and in optimal knee alignment over the 2nd toe, the "balance threshold".
3. Push back to the top of the movement focusing on the buttocks.
4. Repeat as desired.
Ball Lunges Benefits
Overhead lunges isolate your quads and hamstrings as a stability exercise by keeping your upper body controlled under the weight. The action also requires your core muscles to extend and fully tighten while engaging shoulder stabilizers (particularly the upper and lower trapezius).