Instructions: The Balance Lunge exercise is performed using a non-moving object such as a heavy box, bench, or chair. Move down and up slowly, without your knee touching the floor. Keep your back straight, eyes level. Perform 3 sets of 8 to 10 repetitions, or fewer depending on your level of strength.
Mounting The Box: Have a spotter hold the dumbbells while you place your leg on the box. When you’re ready, have the spotter pass you the dumbbells.
Benefits: Strengthens thighs, legs and core muscles. Using added weight creates more resistance and makes the exercise harder.
Caution: This exercise is not for beginners. It requires a high level of concentration, core strength and balance.
Prerequisite: You should be able to do stationary, and walking lunges while holding dumbbells, before attempting the exercise shown in this video.
Modifications: 1) Omit using hand weights. 2) Face a wall with the box behind you. Perform the exercise with both hands on the wall shoulder width. Bend your knee, and place one leg on a heavy box. 3) Perform smaller moves as you go up and down, while maintaining good balance throughout the exercise.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider