Exercise Training Library - One Leg Balance Rotation with Medicine Ball
One Leg Balance Rotation with Medicine Ball
Level of Difficulty
:
Beginner
Muscle Group(s)
:
Core
Legs
Modality :
Stability
Balance
Equipment Needed:
Balance Disc
Progressions :
Eyes Closed
Jumbo Dome
Benefits :
Improves proprioception and balance while challenging the core.
Strengthens the muscular structure of the lower body including gluteus medius, adductors as well as the external obliques.
How to Perform the Movement :
Place one foot positioned in the center of the balance disc while holding the medicine ball in both hands.
Carefully lift the other leg off of the floor, thinking about keeping the foot that is on the balance disc in a neutral, parallel to the floor position.
Standing on one leg, keep the toes pointing forward and the knee slightly bent.
Rotate slowly from side to side with the medicine ball. Keep the eyes forward to begin and then progress to following the movement of the ball with the head and eyes.
Maintain good posture. Keep the core switched on, shoulders down away from the ears.
Progress from shoes to no shoes, practice closing the eyes while balancing on one leg and/or change the piece of balance equipment to something other than a balance disc (e.g. jumbo dome, BOSU).
Disclaimer : Consult your physician before starting any type of exercise or flexibility program. Discontinue any exercise that is uncomfortable or causes pain. No warranty, responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information or recommendations. Always pace yourself and rest your muscles for 48 hours between each workout.
