Forward lunge with stability ball and leg on a bench

Step in the direction required by the variation and lower by bending the hip and knee together. Drive through the supporting foot to return without losing alignment. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of abdominals, shoulders, hamstrings and glutes and hip flexors; match resistance and range to a beginner level and never force a painful repetition. On unstable surfaces, master the position with light resistance first; stability should limit difficulty before load does.