How to Do a Stability Ball Stationary Lunge

Stability-ball exercise helps strengthen the core muscles of the body, including the abdomen, hips, pelvis and lower back. Stability-ball stationary lunges focus on strengthening the core muscles. However, the hamstrings (backs of thighs), quadriceps (front of thighs) and glutes all get a great workout from the stationary lunge, too. Stability-ball exercises work many muscle groups at a time, as the body tries to maintain balance on the ball. The stability ball adds dimension and effectiveness to any exercise, including a stationary lunge.

Difficulty: Moderately Easy

Instructions

1. Stand with your feet hip-width apart and place the stability ball on your left side. Your back should be straight, your shoulders relaxed and your head facing forward. You should engage or tighten your abdominal muscles when you perform this exercise.

2. Rest your fingers on top of the stability ball. You don't need to grip it; just use it for balance. You will be starting this exercise with your right leg in front. Remember to switch the ball to the right side when you lead your lunge with your left leg.

3. Step forward with the right foot (opposite side of ball) and plant the foot firmly on the floor. This movement causes the left foot to roll onto the ball of the foot. Maintain this foot position as you perform your lunge.

4. Keeping in mind the correct position of your feet, bend both legs at the knee until you reach a 90-degree bent leg. You can even touch your right knee to the floor. As you make your forward lunge motion, keep your fingers on the stability ball; roll it forward if you need to.

5. Lift yourself to the straight-leg lunge position, but don't return to your starting position. Completion of this movement constitutes one stability-ball stationary lunge. Try to perform three sets of 12 to 15 repetitions for each leg, moving the ball to the opposite side of your leading leg. Don't overdo it. Limit your repetitions to your level of fitness. If you can't do the full three sets, then aim for three sets of five repetitions.

Tips & Warnings

• Stability-ball sizing is based on the height of the individual. Make sure you're using a ball that is sized correctly for you. As a general rule, your legs should be bent at a 90-degree angle when you sit comfortably on the ball. Warm up completely before performing any exercise. Add some light cardiovascular work, such as jogging in place, to warm up your muscles and make them more responsive to your workout. Don't forget to cool down after your workout.

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