Side lunges with ball rotation and jumps in place with high leg

Main Muscles Affected

• Legs
• Buttocks

Exercise Difficulty

Medium difficulty

Performing side lunges with ball rotation and jump in place with high leg:

1. In a standing position, keep your feet hip-width apart and take a ball in your hands; bring your arms out in front of you
2. Go down with your leg on one side, while pushing your hips back, make a lateral rotation with the ball
3. Climb with your hips and bring your knee towards your chest; hold the ball steady in your hands and perform a small jump in place
4. Return to the starting position and reverse the movement.

• Push the knee over the toe
• Arch your back.