Swiss Ball Lunge

Teaching points

• Stand with your back to the wall and one foot out in front, with the other close to the wall and heel oof the floor
  
  
• Position the ball between your lower back and the wall
  
  
• Lean fowards from the hip slightly (keep the back straight) to allow the ball to drop to your buttocks
  
  
• Bend both knees and lower your body down until the back knee is hovering just above the floor and the front thigh is parallel with the floor
  
  
• Push yourself back up to the starting position

Variations and progressions

• Perform shallow lunges to make the exercise easier
  
  
• Add dumbbells in each hand to make it harder

Muscles worked

• Rectus Femoris
  
  
• Vastus Medialis
  
  
• Vastus Lateralis
  
  
• Vastus Intermedius
  
  
• Biceps Femoris
  
  
• Semimembranosus
  
  
• Semitendinosus
  
  
• Gluteus Maximus
  
  
• Iliopsoas
  
  
• Gastrocnemius
  
  
• Soleus

Alternative exercises

• Lunge using body weight
  
  
• Swiss ball squat

Related injuries

• Quadricep strain
  
  
• Patellofemoral knee pain
  
  
• Hamstring strain
  
  
• Anterior cruciate ligament rupture
  
  
• Posterior cruciate ligament rupture
  
  
• Meniscus tear
  
  
• Collateral ligament tear