Split Lunge on the Ball

How to do the Split Lunge on the Ball

Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower your body until it is as shown and then return to the starting position. Someone with bad knees or poor balance should not attempt this exercise.

Spotter Information:
Stand beside the subject for balance.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Quadricep
  • Rectus Femoris
  • Thigh
  • Gluteus Maximus ,Hamstrings
  • Butt
  • Legs,

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
49.6 lbs11.6 89.2 lbs

What is a good starting weight?

Based on an average weight lifted of 49.6 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 24 lbs and aim for 12-15 reps.


Workouts Plans with Split Lunge on the Ball

Purpose Type Level
Sport Specific Advanced
Muscle Specific Beginner
Muscular Definition Intermediate
Muscle Specific Advanced
Muscle Specific Intermediate
Sport Specific Advanced
Sport Specific Advanced

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.