Ball forward lunge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball forward lunge )

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Name of exercise  Resist knee forward lunge w/ Medicine Ball
Other names of exercise Ball forward lunge
Description of exercise The ball forward lunge exercise is a variation of the traditional lunge exercise that incorporates the use of a stability ball. To perform this exercise, start by standing with your feet hip-width apart and holding a stability ball in front of your chest. Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle. As you lower into the lunge, roll the ball out in front of you, keeping your arms extended. Push through your front heel to return to the starting position and bring the ball back to your chest. This exercise helps to improve balance, strengthen the legs and core, and increase range of motion in the hips.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Hold medicine ball to chest.
  • Step forward holding ball at chest.
  • Step back to standing.
  • Repeat using other leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased leg strength
  • Improved balance and stability
  • Engages core muscles
  • Targets multiple muscle groups
  • Enhances coordination
  • Can be modified for different fitness levels
  • Helps with functional movements
  • Increases range of motion in hips and legs
  • Can improve athletic performance
  • Can be done with or without weights

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Ball forward lunge exercise is generally a safe and effective exercise for most individuals. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any existing knee injuries or pain, it is important to consult with a doctor or physical therapist before attempting this exercise. The lunge movement can put a lot of strain on the knees, so it is important to make sure it is safe for you to perform.Additionally, if you have any balance issues or difficulty stabilizing yourself, it may be best to avoid this exercise. The use of a stability ball can add an extra challenge to the exercise, and if you are not able to maintain proper form and balance, it could increase your risk of injury.Lastly, if you are pregnant or have recently given birth, it is important to consult with your doctor before attempting this exercise. Pregnancy and postpartum can cause changes in the body’s balance and stability, and it is important to take precautions to avoid injury.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form and posture throughout the movement
  • Keep your core engaged and stable
  • Use a stable and supportive ball
  • Start with a lighter weight and gradually increase as you become more comfortable
  • Avoid locking your knees or overextending your front leg
  • Take breaks and rest if you feel any pain or discomfort
  • Keep your front knee aligned with your ankle, not extending past your toes
  • Use a slow and controlled movement, avoiding jerking or bouncing
  • Listen to your body and stop if you feel any sharp or intense pain.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Hip pain
  • Back pain
  • Muscle imbalances

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    Frequently asked questions

     

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