MB Trunk Rotation (IV): Alternate Diagonal Lunge

Exercise demonstration

Demonstration note: The video shows both lunge sides and trunk rotation. It is shared with the level II balance demonstration; the prescribed side-step between sides is not clearly shown. Follow the alternating sequence described here.

Starting position

Start in an athletic stance with the medicine ball held in both hands in front of the trunk. Side-step left, then step the right foot into a diagonal lunge. Keep the front foot flat, the trunk straight, and the head neutral.

How to perform the exercise

Lift the ball to shoulder height. Lean forward slightly and rotate through the trunk to each side while keeping the elbows in position. Return to the athletic stance, side-step right, and repeat with the left foot in the diagonal lunge.

Coaching points

Initiate the turn with the trunk rather than the arms; distribute weight through the front heel; maintain balance and a forward gaze.

Equipment: Medicine ball (4–10 lb); visual target or partner
Book difficulty level: 4 of 5

Progressions and related exercises

• Next: Alternate Single Leg (7.08)
• Related: Overhead MB Pull-Over (IV)

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