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

( Ball side lunge )

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Name of exercise  Resist knee side lunge w/Medicine Ball
Other names of exercise Ball side lunge
Description of exercise The ball side lunge exercise is a lower body exercise that targets the muscles in the legs, particularly the glutes, quads, and hamstrings. To perform this exercise, you will need a stability ball or Swiss ball. Start by standing with your feet shoulder-width apart and holding the ball in front of your chest. Take a big step to the side with one leg, keeping your other foot firmly planted on the ground. As you lower your body into a lunge position, roll the ball out in front of you. Push off with your bent leg and return to the starting position. Repeat on the other side. This exercise improves balance, stability, and strengthens the leg muscles.
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 sideways 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, Outer Thigh, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Abduction
    Type of Action Abduction, Adduction, Flexion, Extension, Circumduction, Elevation, Depression

    Benefits of exercise

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

  • Strengthens leg muscles
  • Improves balance
  • Increases flexibility
  • Targets inner thigh muscles
  • Engages core muscles
  • Enhances athletic performance
  • Can be modified for different fitness levels
  • Helps prevent injury
  • Can be done with or without weights
  • Can be incorporated into a full body workout

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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 side lunge exercise should be avoided if you have any knee or hip injuries or pain, as it puts pressure on these joints. It should also be avoided if you have any balance issues or are prone to falling. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles and pelvic floor. If you have any lower back pain or discomfort, it is best to avoid this exercise as well. Additionally, if you are new to exercising or have not built up enough strength in your legs, it is recommended to avoid this exercise until you have gained more strength and stability. It is always important to listen to your body and consult with a medical professional before attempting any new exercise.

    • 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 throughout the movement
  • Keep your back straight and core engaged
  • Avoid leaning too far forward or backward
  • Use a stable surface or hold onto a wall for balance
  • Start with a small range of motion and gradually increase as you become more comfortable
  • Do not let your knee extend past your toes
  • Use a light weight or no weight at all until you have mastered the movement
  • Listen to your body and stop if you experience any pain or discomfort
  • Breathe steadily throughout the exercise

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Hip pain
  • Lower back pain
  • Sciatica
  • Obesity
  • Diabetes
  • Heart disease
  • High blood pressure

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    Frequently asked questions

     

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