Rotating Lunge With A Medicine Ball

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Lunges are a great lower body exercise. Adding rotation with a medicine ball increases resistance. This is necessary to take your lower body exercise to the next level.

Step 1

Medicine balls come in a variety of weights. When adding this exercise into your routine, start with a medicine ball weight you are comfortable with. Over time you will fatigue. Start with a ball that isn’t too heavy to anticipate this.

Step 2

Place the medicine ball in front of you with your elbows bent about 90°.

Step 3

Begin a regular lunge by stepping forward, bending your knee around 90°.

Step 4

Add a rotation with the medicine ball in both directions.

Step 5

Come back up to your starting position and pause for a brief second. Then repeat with the other leg.

As you’re working, stabilizing the weight of the medicine ball and adding the rotation will challenge your core more than a regular lunge.

The best part, the rotating lunge requires just a medicine ball and targets these muscle groups.

Primary muscle group:

  • Calves
  • Hamstring
  • Quads
  • Side Shoulders

Secondary muscle group:

  • Left and right obliques
  • Lats (back)

This exercise is a great way to build the strength bowling requires in your lower body and core. Over time, you will find yourself able to remain in a balanced finish position more frequently.

This will increase your ability to hit your target with regularity, ultimately leading to better scores and increasing overall enjoyment the sport of bowling has to offer.

Check out more bowling exercises that will improve your physical game from National Bowling Academy.