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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 with the ball on your right side. Rest your hand on top and take a big step forward with your left leg.
Breathing: Inhale as you bend, exhale as you straighten your leg.
Execution: As you bend your left knee, inhale and sink down into the lunge. As you rise to the starting position, exhale. Switch sides after finishing all reps.
Comments: This exercise not only improves your balance and coordination, but tones your hips, thighs AND buttocks.
Here are a few suggested alternative exercises:
Ball Leg LungeBall Wall SquatBand LungeBand Lying Leg ExtensionBand SquatBand Standing Leg ExtensionBarbell Bulgarian Split SquatBarbell Lateral LungeDead LiftDumbbell Dead LiftDumbbell Hack SquatDumbbell Lateral LungeDumbbell LungeDumbbell Lunge CrossoverDumbbell Lunge WalkingDumbbell SquatDumbbell Sumo SquatFront SquatHack Front SquatHack SquatLeg Press - MachineLunge - BarbellLunge - Smith MachineLunge BackwardLunge CrossoverLunge DiagonalLunge ForwardSquat - Barbell
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