How To Do Stability Ball Lunge

By: Chris Freytag, CPT

Chris Freytag performing a lunge on a stability ball wearing black yoga pants and a blue top Stability Ball Lunge is an exercise that strengthens the legs and glutes while also working on balance and stability. This move is similar to a single leg squat due to the fact that one leg is rolling on a ball – an unstable surface. The idea behind this move is to try and keep your weight in the leg that is on the floor. If you learn how to do Stability Ball Lunge you will also benefit from a great hip flexor stretch. When your “rolling” leg moves backwards you will feel the inside of your hip open up. Just move slowly.

Stability Ball Lunge is not a beginner exercise. The first time you try this move it is a good idea to stand next to a wall or railing so that you can hold on for extra stability until you have confidence to move without help. Using the stability ball gives you this instability, but it is a GOOD thing! Learning to balance is an important element of fitness that is often overlooked.

The stability ball is an excellent tool for core training as well as legs and arms. Be sure to choose a ball according to your size. The taller and bigger you are, the bigger the ball should be. One tip when choosing a ball is to sit on top of the ball with your feet flat on the floor in front of you. In this position your knees should be at hip level. If the knees are above your hip bones the ball is too small.

Here are the steps to performing Stability Ball Reverse Lunge:

1) Stand tall with stability ball approximately 2-3 feet behind you.

2) Balancing in your right foot, place your left shoelace onto the ball behind you.

3) Bend your front leg as you roll the ball away from you with your left foot. Your front leg should go to a 90 degree angle.

4) Pull your back leg in to start position and repeat desired reps. Switch feet.

Targets: Legs

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