Aquaball Lunge One Arm Press

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Exercise Profile

Aquaball Lunge One Arm Press Overview

The aquaball lunge one arm press workout is a full-body exercise that primarily engages the shoulders, triceps, quads, hamstrings, and glutes.

The aquaball, a water-filled exercise ball, adds resistance and instability, intensifying the workout’s effectiveness and engaging the targeted muscle groups.

By performing lunges and combining them with one-arm presses using the aquaball, you can effectively strengthen and tone your shoulders, triceps, quads, hamstrings, and glutes.

While the aquaball also engages some auxiliary muscles, its primary focus is on the targeted muscle groups mentioned above.

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Aquaball Lunge One Arm Press Instructions

Stand with your feet shoulder-width apart, holding the aquaball in your right hand.
Extend your right arm straight out in front of you, parallel to the floor.
Take a step forward with your left foot, lunging down until your left thigh is parallel to the ground.
As you lunge, simultaneously press the aquaball overhead, fully extending your arm.
Hold this position for a brief moment, engaging your core and focusing on your balance.
Return to the starting position by lowering the aquaball back down to shoulder height and stepping your left foot back.
Repeat the lunge and press movement, this time stepping forward with your right foot and holding the aquaball in your left hand.

Aquaball Lunge One Arm Press Tips

Engage your shoulders by starting with a firm grip on the aquaball, positioning it at shoulder level, and keeping your elbows slightly bent.
Activate your triceps by extending your arm straight up, focusing on squeezing the back of your arm as you press the aquaball overhead.
Strengthen your quads and hamstrings by maintaining a stable stance with your feet shoulder-width apart, knees slightly bent, and core tight throughout the exercise.
Fire up your glutes by ensuring your hips are in line with your body, avoiding any excessive forward or backward tilting.
To improve your form and prevent injury, remember to breathe steadily and exhale as you press the aquaball overhead, inhaling as you lower it back down to shoulder level.

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