How to Do
How to Do Medicine Ball Side Lunges With Rotation
This exercise may be performed by healthy exercisers with excellent CORE stability, flexibility, and strength throughout the body.
Any muscle tightness or weakness must be addressed prior to attempting this exercise.
Be certain to perform this exercise as long as good form and balance may be maintained throughout.
Discontinue this exercise if the hips, knees, and toes cannot maintain good alignment.
To make this exercise more challenging, use a heavier medicine ball.
You can also step out wider or twist a bit further.
Another way to challenge yourself is to close your eyes and or increase the number of repetitions.
Beginning
Beginning Side Lunges
1. Perform a 3-5 minute warm-up using cardio exercises and active stretching.
2. Holding a medicine ball, stand upright with both feet hip-width apart.
3. Suck in the tummy, drawing the navel towards the spine. Always return to this starting position.
Movement
Side Lunges Movement
1. Perform a test run of the following steps prior to increasing speed and range of motion.
2. Keeping the arms straight, raise the medicine ball and hold it straight out in front at shoulder height.
3. Take one step to the left and bend the left knee while performing a lunge.
4. Simultaneously rotate the trunk, shoulders, and arms to the left. The body should be twisting at the waist as far as possible. The hips, knees, and toes should remain to point straight ahead.
5. As the upper body is rotated back to the front, step the left leg back into starting position.
6. Repeat for the desired number of repetitions alternating steps and rotation to each side.
Benefits
Side Lunges Benefits
Lateral Lunge with Medicine Ball Rotation is an intermediate exercise that increases strength, stability, and mobilization throughout the entire body.
Exercise Aliases
Lateral Lunges Rotation, Lateral Lunges With Medicine Ball, Med Ball Forward Lunge and Rotation.
