- Step forward with the right leg into a lunge.
- At the same time, sweep the medicine ball to the right, down and up in a half circle (half of the figure 8 motion).
- Push into the right heel to step back, pause to get your balance and take the right leg back into a lunge.
- At the same time, sweep the medicine ball to the left, down and up in a half circle to complete the figure 8 motion.
- Continue lunging forward and back while moving the ball in a smooth, figure 8 motion for 8-16 reps.
- Repeat on the other side, completing 1-3 sets.
Lunges - More Lunges for the Hips, Glutes and Thighs
By Paige Waehner, About.com Guide
Updated September 21, 2009
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Lunges are an excellent way to target the lower body and adding a figure 8 motion with the medicine ball adds intensity to the exercise and involves the core. The idea is to complete half the figure 8 motion as you lunge forward and finish the motion as you lunge back with the same leg. You'll find this move will really challenge your balance, so take your time and keep the movements slow and controlled.
Prev
- Side Lunge
- Front and Reverse Lunge
- Lunge with Figure 8
- Lunge Sweep with a Kettlebell
- Around the World Lunges
Explore Exercise
Must Reads
About.com Special Features
8 Ways to Cut Drug Costs
Learn how to save money on medications with these recommendations. More >
Healthy Bodies, Healthy Minds
Keep yourself, and your family, happy and healthy this season. More >
Also from About.com:
©2010 About.com, a part of The New York Times Company.
All rights reserved.