How to Do a Medicine Ball Lunge With Twist
The medicine ball lunge is a beneficial exercise to include in your routine. The lunge itself is one of the best exercises for toning and shaping the thighs and buttocks. Doing this exercise with a medicine ball adds resistance and can help you take the exercise to the next level. This version also adds a twist as you lunge, which will target the oblique muscles and your midsection. This will help you tone your waist and loosen the muscles of the low back. In addition, this exercise will help improve your balance.
Other People Are Reading
Instructions
-
-
1
Stand up straight and hold the medicine ball directly in front of you, at stomach height.
-
2
Step forward with the right foot and drop your left knee down to the floor in a lunge. Be careful that your right knee does not extend beyond your right toes. Lunging out too far can cause a knee injury.
-
-
3
At the same time, press the medicine ball down and to the outside of your right thigh. Twist at your waist, but do not twist your right knee or let it drop out to the side.
-
4
Push off your right heel and step your right foot back. At the same time, bring the medicine ball back in front of you.
-
5
Repeat stepping out with the left foot and pressing the medicine ball to the outside of the left thigh. Alternate back and forth for eight to 12 repetitions. See the links in Resources to clarify.
-
1
Tips & Warnings
If this exercise is too difficult for your balance or your knees, you can do all the lunges on one leg instead of alternating legs. Each time you lunge, press the medicine ball down. As you lift yourself back up, bring the ball back to the front.
As you lunge, do not extend the front knee beyond the toes. As you twist, move from the waist and keep the front knee directly over the ankle' do not let it drop to the side. This is an effective exercise, but you need to use good form to prevent injury to the back or knees.
