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A Squat with One Leg
After mastering the Wall Squat, being able to complete at least 3 sets of 10 reps, it's time to try the wall lunge.
After several sets of wall squats and learning how to engage the glutes while pressing through your heels it's time to do it one leg at a time.
Advancing from the stability ball wall squat to the stability ball wall lunge provides a large resistance change and adds more challenge.
Stability Ball Wall Lunge
When you're ready to add some difficulty to the exercise demonstrated in the "Stability Ball Wall Squat" post, the wall lunge will do the trick.
The Stability Ball Wall Lunge is essentially the same as the wall squat, minus one leg :). One leg drives the body while the other leg provides balance.
Performing a lunge is an essential daily function. Dropping down to tie your shoes is an example of a lunge. In an exercise setting the lunge is as basic as a push-up.
When you lunge it's essential that you engage your glutes in favor of your thighs, the same as in the squat. Using the stability ball against the wall allows you to perfect the motion of a lunge and the engagement of the glutes.