Lower Body: Back Lunge With Balance Video

A back lunge with balance to work out the lower body utilizes a step and weights to increase strength, stability and coordination. Step back off of a step and lean forward with leg extended back while taking instruction from a certified fitness trainer in this video on lower body workouts.

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Combination strength & balance move
Props: Light or mid-size weights
Primary muscles: Gluteals
Secondary muscles: Upper body
Great for sports training

About this Author

Keith Irace has been a certified trainer for 16 years. He is currently the regional group fitness manager for Equinox Fitness Clubs in southern California and a trainer for iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi, I'm Grace Lazenby and welcome to yoga with weights. O.k., today I'm going to take you through a series of hip openers with some upper body. So, make sure you have two very light weights. O.k., we're going to begin at the top of your mat. You're going to bring your big toes and ankles together, bring your hands to your heart. And we're going to inhale, bring the arms up and then exhale, you're going to fall forward towards the floor, you're going to inhale, rise up half way, you're going to exhale fall forward and then we're going to step it back to the top of a push up. You're going to bring your shoulders over your wrists, you're going to lower your body two inches off the floor. You're going to roll on the top of your feet coming up in to upper dog. You're going to exhale, press back, downward facing dog. You're going to step your right foot forward and your back foot stays flat. You're going to inhale first, come up to warrior one and hold. You're going to bring your hands to your heart and I'm going to set you up in warrior two. Now I want you to make sure that your right heel lines up with your left inner arch, excellent. From here you're going to bring your right down, level one and level two is here. You're going to semi circle that left arm around, you're going to grab your weight, you're going to set yourself up in what's called side angle and we're going to add an upper body rep. Here we go, you're going to go up, lift, center and down. Opening up through the whole body, your hips are open, your core is nice and strong. Up, open, center, you're working the shoulders and your lats. Two more, excellent. One more, and relax. Drop the weights, inhale, rise up, warrior two hold. spread your fingertips, open up your whole upper body. You're going to straighten your right leg, you're going to turn your right foot, you're going to set yourself up in warrior two. Side angle level one, two, start your rep, up excellent and make sure you're breathing, in through the nose, good, up, open, beautiful. So you can rest that left knee against the left shoulder, last two, last one, stretch and relax, beautiful. Coming up in to a really dynamic warrior two, straightening the left leg, turn your feet parallel, walk them in, roll your shoulders out. And that is yoga with weights. I'm Grace Lazenby, we'll see you next time.

Lower Body: Back Lunge With Balance Video

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