Exercise Ball Overhead Reverse Lunge (alternating)

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The exercise ball Overhead reverse lunge targets the Quads and Glutes.

By holding the exercise ball overhead, it adds resistance and engages the core.

The exercise ball also improves balance and stability, enhancing overall lower body strength.

While other muscles are involved, the focus remains on the Quads and Glutes.

Stand with your feet hip-width apart, holding an exercise ball with both hands directly overhead.
Engage your core and keep your chest lifted throughout the exercise.
Take a big step backward with your right foot, lowering your body into a lunge position.
As you lunge, simultaneously lower the exercise ball behind your head, keeping your elbows slightly bent.
Push through your left heel to return to the starting position, lifting the exercise ball back overhead.
Repeat the movement on the opposite side, stepping back with your left foot into a lunge while lowering the exercise ball behind your head.
Continue alternating sides, performing the exercise in a controlled and fluid motion.

Focus on maintaining a strong core throughout the exercise by engaging your abdominal muscles. This will help stabilize your body and prevent any unnecessary strain on your lower back.
Start by standing tall with your feet hip-width apart, holding the exercise ball with both hands overhead. Take a step back with your right foot, lowering your body into a lunge position.
As you lower into the lunge, make sure your front knee stays directly above your ankle, forming a 90-degree angle. This will ensure proper engagement of your quadriceps, the muscles on the front of your thighs.
As you push through your front heel to stand back up, focus on squeezing your glutes, the muscles in your buttocks. This will not only help you maintain balance but also strengthen and tone your glutes.
Remember to alternate legs with each repetition, stepping back with your left foot for the next lunge. This will provide a balanced workout for both sides of your body, helping you develop symmetrical strength in your quads and glutes.