Exercise Ball Overhead Lunge

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The exercise ball overhead lunge workout primarily targets the quads and glutes.

During the workout, the exercise ball is used to add instability, engaging the core and enhancing balance.

While the exercise ball also activates secondary muscles, the focus remains on the quads and glutes.

Stand with your feet shoulder-width apart, holding an exercise ball with both hands in front of your chest.
Take a step forward with your right foot, bending both knees to lower your body into a lunge position.
As you lunge, simultaneously raise the exercise ball overhead, extending your arms fully.
Push through your right heel to return to the starting position, bringing the exercise ball back down to your chest.
Repeat the lunge on the opposite side, stepping forward with your left foot and raising the exercise ball overhead.
Continue alternating lunges, raising the exercise ball overhead with each step, for the desired number of repetitions.

Start by standing with feet hip-width apart and holding the exercise ball overhead with both hands.
Take a step forward with your right foot, lowering into a lunge position, keeping your knee directly over your ankle.
As you lunge, engage your quads by pushing through your front heel to return to the starting position.
Engage your glutes by squeezing them at the top of the movement, maintaining a neutral spine throughout.
Repeat the lunge on the opposite side, alternating legs for a total of 10-12 reps per leg.
Focus on maintaining balance and stability by keeping your core engaged and your gaze forward.