Step back lunge with rotation

Main target muscles:

• Gluteus
• Quadriceps
• Hamstrings
• Deltoids
• Rhomboids

Top tips:

• Keep your feet shoulder width apart
• Stabilize the trunk throughout
• Ensure when you lunge you keep your knee inline with the hip
• Brace the core especially as you rotate to the side

Start position:

• From standing begin neutral ball position
• Step back with the ball in front at chest height

Transitional phase:

• As you step back, bring the ball to the side of the forward leg

Finish position:

• Bring the ball back up after the rotation and return with the feet together, ready to change legs

Options:

Beginners

• Lunge, rest the ball on the knee and return to start

Advanced

• Shift rotate and over the head