Read time : 1.5 minutes
Overview
- Calories Burned: ~0.22 kcal per rep
- Recommended Time for Each Rep (Correct Form): 1 second
- Repetitions: 8
- Position: Standing
- Difficulty Level: Hard
Body Parts Targeted
Calves, Hamstrings, Quads, Glutes
Description
A powerful, compound movement combining balance, strength, and stability, especially emphasizing glutes, hamstrings, and quads. Including a balance ball in front of you challenges your coordination while making your lower body work harder.
Common Mistake:
- Swinging sideways due to lack of control.
- Incomplete range of motion in the lunge.
- Leaning forward/slouching, straining the back.
Instructions
- Setup: Place a balance ball (or a visual reference like a marker) 1 meter in front of you.
- Lunge Movement: Step forward into a deep lunge, engaging all leg muscles, while slightly reaching for balance if necessary.
- Return: Push off with the front foot to return to standing.
- Repeat: Alternate or continue with the same leg for balance challenges.
Tips:
- Lift arms sideways to improve balance.
- Pause briefly at the lowest point of the lunge to engage muscles fully.
- Perform slow, controlled movements to build stability.
Rest Instruction:
- Rest when tired.
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Baah Sekyere Agyekum
Myhealthcop physical activity expert
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