Stability Ball Lunge

A lunge variation using a stability ball for support or as a rear-foot elevation, improving balance while working the legs.

Instructions

1. Stand facing away from the ball with the ball positioned behind you
2. Place one foot on the ball behind you, lightly for balance
3. Step forward with the opposite leg, creating a 90-degree angle
4. Lower your hips by bending both knees until your front knee reaches 90 degrees
5. Ensure your front knee stays over your ankle
6. Drive through your front heel to return to standing
7. Complete reps on one side, then switch sides

Tips

• Keep your torso upright and core engaged throughout the movement
• Avoid allowing your front knee to drift inward or outward
• Use the ball lightly for balance; don’t rely on it for support
• Lower only as far as you can control while maintaining proper form
• Breathe in as you lower and breathe out as you drive up
• This variation is easier than standard lunges due to ball support
• Progress by reducing hand contact with the ball for increased difficulty