Exercise Ball Lunges
Description
Performing lunges using the exercise ball is quite different than the traditional method. Rather than initiating the lunge with a step forward, the foot of the lead leg remains stationary while the back leg is gradually rolled out onto the exercise ball. The finishing “upward” phase of the movement also differs from the traditional method because is has you completing the movement by lunging forward to return to the starting position rather than backwards. The lunging forward phase delivered by an exercise ball lunge, draws maximal recruitment from the glutes which makes this variation effective for shaping and toning the buttock region. It also initiates the firing of the postural muscles and is very effective in training the nervous system’s ability to stabilize and balance on an unstable surface. This exercise is not recommended for beginners due to the body awareness that it requires.
Execution
- Place the top of one foot on the center of the exercise ball and position the other leg a couple feet in front of the exercise ball, with toes pointed forward.
- Inhale and allow the rear leg to roll back onto the exercise ball until the front leg reaches a 90 degree angle. Briefly hold this position for an optimal contraction. It is very important to ensure that the knee of the lead leg tracks over the ankle to minimize the stress on the knee joint.
- Exhale, extend lead leg and elevate yourself back up to the starting position.
- Repeat until desired number of repetitions are completed.
* Since this movement is initially quite difficult, you will find that your stabilization improves quite fast and after a few workouts, you should have the movement down-pat. It may also be helpful to get a spotter to gently place his/her hands on the sides of the exercise ball to increase the stability.
Variations
To increase the difficulty and need for stabilization, you can place an unstable surface under the lead leg as well. A bosu or balance board is suggested.
If you’re having a hard time maintaining your balance, feel free to hold onto something throughout the movement.
Smith Machine Lunge
Description
Of all the lunge exercises, the smith machine version is great for beginners because it provides additional stability and allows for a smooth transition to more complex lunge-type exercises. Since the lead foot is positioned well in front of the torso, the glutes (buttocks) assist heavily throughout the execution. Quite often, trainees may find positioning the bar across the back of the shoulders quite painful. If this is the case, wrapping a piece of foam padding across the center of the bar will make the movement more comfortable.
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Execution
- Position the bar across the back of the shoulders. Lunge forward with the left foot and step slightly back with the right.
- Inhale and while maintaining torso-to-bar alignment, bend at the knees until the front leg is bent at a 90 degree angle.Note: Do not allow the knee of the lead leg to surpass the toes throughout the decent.
- Exhale and drive yourself back up to starting position.
- Repeat until the desired number of repetitions are completed.
- Switch lead leg and repeat steps 1 through 4.
Variations
Placing the rear leg atop a flat bench throughout execution will increase both the exercise difficulty and the involvement of the glutes
The movement can also be done with the foot of the lead leg placed atop a small step.
Exercise Ball Lunges
Description
Performing lunges using the exercise ball is quite different than the traditional method. Rather than initiating the lunge with a step forward, the foot of the lead leg remains stationary while the back leg is gradually rolled out onto the exercise ball. The finishing “upward” phase of the movement also differs from the traditional method because is has you completing the movement by lunging forward to return to the starting position rather than backwards. The lunging forward phase delivered by an exercise ball lunge, draws maximal recruitment from the glutes which makes this variation effective for shaping and toning the buttock region. It also initiates the firing of the postural muscles and is very effective in training the nervous system’s ability to stabilize and balance on an unstable surface. This exercise is not recommended for beginners due to the body awareness that it requires.
Execution
- Place the top of one foot on the center of the exercise ball and position the other leg a couple feet in front of the exercise ball, with toes pointed forward.
- Inhale and allow the rear leg to roll back onto the exercise ball until the front leg reaches a 90 degree angle. Briefly hold this position for an optimal contraction. It is very important to ensure that the knee of the lead leg tracks over the ankle to minimize the stress on the knee joint.
- Exhale, extend lead leg and elevate yourself back up to the starting position.
- Repeat until desired number of repetitions are completed.
- Since this movement is initially quite difficult, you will find that your stabilization improves quite fast and after a few workouts, you should have the movement down-pat. It may also be helpful to get a spotter to gently place his/her hands on the sides of the exercise ball to increase the stability.
Variations
To increase the difficulty and need for stabilization, you can place an unstable surface under the lead leg as well. A bosu or balance board is suggested.
If you’re having a hard time maintaining your balance, feel free to hold onto something throughout the movement.