Exercise Ball Lunge And Reach

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The exercise ball lunge and reach workout is a targeted exercise that focuses on the quads and lower back.

This workout utilizes the exercise ball by incorporating lunges and reaching movements to engage the targeted muscles.

While the exercise ball may also engage secondary muscles, the main emphasis is on the quads and lower back.

Stand with your feet hip-width apart, holding an exercise ball in front of your chest with both hands.
Step forward with your right foot, bending both knees to lower your body into a lunge position. Keep your back straight and your core engaged.
As you lower into the lunge, simultaneously extend your arms forward, reaching the exercise ball out in front of you.
Push through your right heel to return to the starting position, bringing the exercise ball back to your chest.
Repeat the lunge and reach exercise on the opposite side, stepping forward with your left foot.
Continue alternating lunges and reaches, maintaining a smooth and controlled motion.

Start by standing with feet hip-width apart and place the exercise ball against a wall at your lower back level.
Take a step forward with your right foot, keeping your knee directly above your ankle.
As you lunge, simultaneously reach your arms forward and upward, engaging your quads and lower back.
Keep your core tight and maintain a straight posture throughout the exercise.
Push through your right heel to return to the starting position, then repeat on the other side.
Perform 2-3 sets of 10-12 repetitions, gradually increasing the weight of the exercise ball for added challenge.