Lunges exercises specifically target the lower body muscles to increase strength and build muscles. Ball lunge with placing rear foot on stability ball is an effective variation to work on thighs, hips, legs and back simultaneously. Stability ball is a great exercising tool to offer variations and challenges in your workouts. The instability of stability ball adds challenge in ball lunge exercise to enhance the intensity of the workout that surely increases the benefits. It provides a deep stretch in all related muscles and builds and strengthens the muscles. You must focus on keeping your back straight and abs muscles tight throughout the exercise to get the maximum benefits from the workout.
Place one foot or shin on the stability ball behind you and jump your front leg forward enough so that when you lunge forward, your knee doesn't pass to far in front of your toe.
Bend your front knee towards the ground and let your hip bone rotate in the socket. Keep your trunk upright and perpendicular to the floor so you don’t lean forward. Sink down as far as you can go, while allowing your rear leg to push the ball backwards- you should feel a big stretch in the back leg. Pressing through your heel of the front foot, extend your front knee to stand up again. Repeat this exercise for 8-12 repetitions.