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Medicine Ball Curtsy Lunge
A unilateral weighted lunge variation, holding a medicine ball, that emphasizes the glutes and quads to build lower body strength and hip stability.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Abs
Accessory Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
7/10Rectus Femoris, Vastus Lateralis
Hamstrings
5/10Abs
3/10Rectus Abdominis
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Rest 60-90 seconds between sets or alternate sides with minimal rest.
How to Perform
Stand holding a medicine ball at chest height with both hands, feet shoulder-width apart, and maintain a tall, braced posture.
- Step one leg back and diagonally across the standing leg, positioning it behind the front foot.
- Lower your hips slowly until your rear knee hovers just above the floor.
- Keep your torso upright and ensure the front knee tracks safely over the front foot.
- Drive powerfully through the heel of the front foot to return to the starting position.
- Complete all reps on one side before switching, or alternate sides as programmed.
Coaching Tips
Form Cues
- Chest up, stay tall.
- Keep front knee tracking out.
- Drive through front heel.
- Control the descent.
Breathing
Inhale deeply as you descend into the lunge; exhale forcefully as you drive back up to stand.
Tempo
2-0-1
Range of Motion
Descend until the rear knee is close to the ground, maintaining tension in the forward leg.
Safety
Safety Notes
- Stop immediately if you experience sharp pain in the knee joint.
- Focus on maintaining core stability to protect the lower back.
- Begin with bodyweight until the cross-body stability is mastered.
Spotting
Not recommended. Use a lighter medicine ball if stability is compromised, or drop the ball if balance is lost.
Common Mistakes
- Allowing the front knee to cave inward (valgus).
- Hinging the torso forward excessively.
- Stepping the back foot too far laterally or too shallow.
When to Avoid
- Acute knee pain
- Severe hip instability
Flexibility Needed
- Adequate single-leg balance
- Hip flexion and extension mobility
Build Up First
- Competency with standard forward and reverse lunges
- Strong core bracing ability
Also known as
MB Curtsy Lunge, Cross-Back Lunge with Ball
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