Lateral Lunge with Rotation using Medicine Ball

Lateral Lunge with Rotation using Medicine Ball

Difficulty level: Intermediate | Muscle Group(s): Abductors, Adductor, Adductors, Core, Glutes, Hamstrings, Hip Flexors, Hips, Legs, Quadriceps, Total Body | Modality: Mobilizers, Stability

Benefits

  • Creates better communication in the body using gravity, integration, multi-planar movement, proprioception and dynamic stability especially the sacro iliac joint from the ground up.

Preparation

  • Start with a small step, shallow knee flexion and a limited twist to ensure proper alignment and neuromuscular stability of the spine in the transverse plane before increasing range of motion and depth of lunge.
  • Be aware of an upright trunk.
  • Hold medicine ball extended out in front of body so arms are parallel to the floor.

Movement

  • Step to the side with right leg in a frontal plane, allowing the body to react to the ground force, gravity and momentum.
  • Pause in the lunge and rotate medicine ball to the right keeping trunk upright.
  • Only rotate as far as the body can stabilize.
  • Return to the starting position and perform same exercise on the left side, alternating sides for desired number of repetitions.
  • As the movement looks more fluent, gradually increase the ROM of the step and the reach with the medicine ball.