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Ball Leg Lunge

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  Primary Muscle Group: Gluteus Maximus

Muscle Groups Worked in This Exercise: Gluteus Maximus, Quadriceps (Rectus femoris, vastus lateralis, vastus medialis and vastus intermedius)

Preparation: Begin by standing just in front of the ball and place your left shin on top. Place your hands on your hips.

Breathing: Inhale as you bend your leg; exhale as you come back to standing.

Execution: Now, bend your right leg, reaching back with your left leg as you move the ball away from you on the floor. As you rise back to start, exhale. Swap legs and do it again after finishing the first side!

Comments: This is a great exercise for your thighs and buttocks, but you'll also notice that it works your abs too.

Here are a few suggested alternative exercises:

  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dead Lift
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Lunge Walking
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Leg Press - Machine
  • Lunge - Barbell
  • Lunge - Smith Machine
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells