-
GET INSTANT & CUSTOMIZED WORKOUTS FOR YOU
Find the best workout for my lifestyle.
-
VIEW OUR EXTENSIVE EXERCISE DATABASE
Discover new exercises to try at the gym and at home.
- Muscular Strength Exercises
- Romanian Deadlift
- Cardio Workouts
- Leg Press Machine
- Jumping Jacks
- Sumo Deadlift
- Power Clean
- Sumo Squat
- Glute Bridge
- Bicycle Crunches
- Bent Over Barbell Row
- Inverted Row
- Close Grip Bench Press
- Dumbbell Squat
- Seated Cable Row
- Benefits of Exercise
- Muscle Anatomy
- Decline Bench Press
- Barbell Bench Press
FAQ
Pricing
Login
Free Calorie Meal Plans & Metabolic Science
Is Your Metabolism Slow or "Stuck"?
Take our 60-second audit to see if hormonal resistance is blocking your results.
Ball Lunges
How to Do
How to Do Ball Lunges
The ball lunges 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 .
Beginning
Beginning Ball Lunges
1. 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, all Lunge Movement.
2. Lower body as low as can be controlled in a neutral spine position 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.
Movement
Ball Lunges Movement
1. Place your left foot's top on the ball. Do not lock your standing knee & keep your right knee soft.
2. At shoulder height, extend your arms forward. Open your arms out to the sides if balancing in this position is too difficult. To get ready, take a deep breath.
3. Pull your deep abs toward your spine as you exhale. Lunge while bending your right knee and engaging your right glute. Your chin will move to the top of the ball as the ball moves back. Ensure that your right knee does not extend past your toes.
4. Straighten the front leg by inhaling. On each side, do three sets of 12 to 15 reps.
Benefits
Ball Lunges Benefits
Hip flexor flexibility has improved.
Glute Activation has improved.
Improved Core Stability.
Forward Lunge Front, Get My Free Fitness App
Front Side Lunge Combo
Forward Lunge With Si Joint Flex
Functional Front Lunge
Foam Roll Front Lunge
Forward Lunge With Front Rotation Reach
Core Board Front Lunge
Forward Lunge With Front Reach
Forward Lunge With Front Side Reach
Ball Lunges With Upper Body Movement
Forward Lunge With Opposite Arm Reach and Sideways Twist
Forward Lunge With Rotation Stretch
Research Corner
📚 Coaching Delivers 4.73 lbs MORE Weight Loss
Research proves that combining coaching with app-based programs results in significantly greater weight loss than apps alone.
"You Can't Outrun a Bad Diet"
90% of obesity is driven by diet, not lack of movement. Your body has a "Metabolic Thermostat." When you exercise more, it burns less energy elsewhere to keep you stable.
This Plan is Generic. You Need Specific.
This sample menu works for an "average" person. But you aren't average. Your hormonal profile, weight history, and activity level require exact macro targets to work.
Get your personalized plan + 1-on-1 coaching to adjust it as you progress.
GET MY CUSTOM PLAN (SAVE $400)When paired with a human coach.
