Balance Lunge Exercise by Ryan Marrin
This is a exercise that I came across that I have used to improve balance, build functional strength and create stability for patients after ankle injuries. However, this is an excellent exercise for anyone at all who is looking to improve their balance and strength in their calves, thighs and glutes. Here’s how its done:
How-To Steps:
- Start by standing with one foot flat on a pillow or a foam pad and the other comfortably behind you on your toes. Feet should be about hip width apart.
- Sink into a partial lunge by bending both knees to a position that is comfortable but challenging.
- Holding something in front of you with straight arms (dumbbell, medicine ball, anything from around the house), engage your core and slowly rotate side to side while trying to hold your front ankle in a stable position.
*Repeat until fatigue or loss of proper form/balance (i.e. 12-15 reps or 1 minute per side)
**To modify: Do the same exercise but with your foot on a flat surface or try it without the rotation or the extra weight.
*Never do an exercise that causes you pain*
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