Muscles used in this exercise

Your core and trunk rotator muscles are activated to keep you in balance. Your lower limb muscles such as the hamstrings, gluteals, and quads are also worked on.

Purpose

Working on your ability to keep balance while your body is in a combined motion. It is a progression from seated trunk turn against the resistance band exercise. This exercise can be incorporated into agility training to improve sports performance. It is also an advanced exercise to work on balance and falls prevention.

To do this exercise

• Take a large step forward and to the side so that your feet are now on a diagonal from the starting position.

• Bend through both knees and hips as you lunge and take the ball toward the front foot.

• Return to the starting position after each lunge and alternate legs, each time taking the ball to the side of the front foot.

• Control your movement through your buttock and hamstring muscles rather than only using your quadriceps.