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Lunge exercise for improving balance

Lunge exercise for improving balance

Description of Lunge

1. The hip flexes in much the same way as for the squat.

2. In rotation moves, the adductors or abductors are placed in greater stretch.

3. The spine remains neutral except during rotation movements.

4.The knee remains aligned over front foot, never passing over toes.

5. This forces the hamstrings and glutes to act in supportive roles against the forces that may contribute to patello-femoral problems and/or anterior cruciate ligament injuries.

Lunges are of great help to improve your balance, increase your hip flexibility, develop better coordination, build muscle strength, improving spine health, enhancing your core stability, and toning a variety of muscle groups to provide balance in strength and muscle growth.


The lunge can be: 

  1. Stationary position – standing in a split stance 
  2. Dynamic pattern – stepping into lunge position 

Start with a stationary lunge until coordination, balance, and strength permit the dynamic lunge. 


 
Lunge - Backhand Throw
Lunge Exercise One Arm with Medicine Ball performing Backhand Throw
 

Balance Exercise - Lunge - One-Arm: Medicine Ball, Backhand Throw


  • In lunge, holding 10 lb medicine ball near floor outside front leg with opposite arm, fingers down. 
  • Move arm diagonally across the body, up, and overhead, rotating entire body and tossing ball upward.

 

 
Balance Exercise - Lunge - One-Arm: Medicine Ball, Forehand Throw
Lunge Exercise One Arm with Medicine Ball performing Forehand Throw
 

Balance Exercise - Lunge - One-Arm: Medicine Ball, Forehand Throw

  • In lunge, holding 10 lb medicine ball up and back with arm opposite front leg, fingers up.
  • Move arm diagonally across the body and down to outside forward foot, rotating entire body and tossing ball downward.
  • Switch stance then repeat with other arm.

 
 Lunge - Two-Arm: Medicine Ball
Lunge Exercise Two Arm with Medicine performing Ball In / Out Sweep
 

Balance Exercise - Lunge - Two-Arm: Medicine Ball, In / Out Sweep

  • In lunge, holding 5 lb medicine ball inside front leg, move arms diagonally across the body and up to outside opposite shoulder, rotating entire body.
  • Switch stance and sweep to other side.

 

 
Balance Exercise - Lunge - Two-Arm: Medicine Ball, In / Out Chop / Throw
lunge Exercise TwoArm with Medicine Ball performing In / Out Chop / Throw
 

Balance Exercise - Lunge - Two-Arm: Medicine Ball, In / Out Chop / Throw

  • In lunge, holding 10 lb medicine ball above shoulder opposite front leg, move arms diagonally across the body and down to outside forward foot, rotating entire body and tossing ball at floor, bouncing to wall or partner.
  • Switch stance and toss to other side.