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Medicine Ball Forward Lunge with Twist
This dynamic forward lunge variation uses a medicine ball to load the glutes, quads, and core. It builds lower body strength and rotational stability simultaneously.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads, Obliques
Secondary Muscles
Hamstrings, 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
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Obliques
8/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Hamstrings
5/10Biceps Femoris, Semimembranosus
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest shorter for conditioning sets, longer for maximum stability work.
How to Perform
Stand tall with feet hip-width apart, holding a medicine ball centered at your chest or abdomen. Maintain a slight core brace to stabilize your trunk before moving.
- Step forward into a deep lunge, ensuring both knees bend to 90 degrees.
- Maintain a neutral torso position and keep the ball close to your chest.
- Rotate your torso over the forward knee, moving from the thoracic spine.
- Return your torso to the center position while maintaining the lunge depth.
- Drive forcefully through the front heel to return to the standing position.
- Alternate legs for the next repetition.
Coaching Tips
Form Cues
- Stable front knee.
- Twist from the torso.
- Shoulders down and back.
- Keep the ball close.
- Drive through front heel.
Breathing
Inhale as you descend into the lunge; exhale forcefully during the twist and as you push back to the starting position.
Tempo
2-0-1
Range of Motion
Lower until the back knee is 1–2 inches off the ground, ensuring the front thigh is parallel to the floor.
Safety
Safety Notes
- Stop immediately if you experience sharp knee or back pain.
- Ensure the front knee tracks safely over the ankle/mid-foot.
- Reduce the depth or weight if balance is severely compromised.
Spotting
Not recommended. Use a lighter medicine ball or perform a bodyweight lunge until stability is mastered.
Common Mistakes
- Leaning the torso excessively forward.
- Twisting from the hips instead of the thoracic spine.
- Allowing the front knee to collapse inward.
- Taking a step that is too short or too long.
When to Avoid
- Acute knee or ankle injuries.
- Severe low back pain or disc issues.
- Balance or stability impairments.
Flexibility Needed
- Adequate hip flexor mobility.
- Sufficient ankle dorsiflexion.
- Good thoracic spine rotation.
Build Up First
- Competency in standard forward lunge.
- Ability to maintain a strong core brace.
Also known as
Forward Lunge with Twist
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