This lower body balance exercise is awesome and simple, but not easy.

Single KB Disc Lung (a mouthful!). 

It’s simple in that it doesn’t require much equipment and challenges a common movement pattern. 

The unilateral loading, with just one KB, and the use of the balance disc make this challenging. It is an “intermediate” level exercise. 

Why I LOVE it: 

Huge balance stimulus

Excellent for lower body strength and muscular endurance 

Big coordination stimulus

Strong core stability dividend

Solid knee stability and ROM training

Requires very little equipment

Coaching points: 

Brace your core

Holding a KB, step forward onto the balance disc

Keep torso upright and midline vertical

Get your full foot onto the disc

Drop back knee to graze the floor and allow the back heel to release

Push down through the heel into the disc to stand back up

Do all reps on one side, then switch

Don’t lean your chest out over your knee

How to modify these if this move is a bit too advanced for you at the moment: 

Use a light or no weight

Put your free hand on the wall or hold onto something sturdy

Do them without the disc

Use a blue Airex pad (or stack two) as the target for your back knee 

We use these to augment main lifts, like Squats or Deadlifts. I often mix them into 3x3’s or 4x4’s when doing Work Capacity sessions. 

You might start by adding two sets of 8-10 each side and mixing these into your training once a week. 

We develop comprehensive personalized training programs for our members. They address the full spectrum of Functional Fitness and utilize the safest, most effective, and most efficient workouts we can create. 

The goal is not for strength, muscle, or balance in and of themselves. The goal is to help make your life better outside the gym. 

Our aim is to help you preserve the ability to do all the things you love, with the people you love, for as long as you live.