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Medicine Ball Forward Lunge with Twist
A dynamic lunge holding a medicine ball that combines lower body stepping with torso rotation to target glutes, quads, and obliques for improved strength, balance, and rotational power.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Obliques
Secondary Muscles
Hip Flexors, 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 MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Obliques
8/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis
Hamstrings
6/10Biceps Femoris, Semitendinosus
Hip Flexors
5/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding a medicine ball at chest height with both hands, elbows bent, core engaged, and back straight.
- Step forward with right leg into a lunge, bending both knees to 90 degrees.
- Lower back knee toward ground while front knee tracks over toes.
- Twist torso and medicine ball toward front leg, keeping hips stable.
- Rotate torso back to center.
- Push off front foot to return to start.
- Alternate legs for next rep.
Coaching Tips
Form Cues
- Knees track over toes
- Core braced throughout
- Twist from torso only
- Chest tall, back straight
- Step at stable distance
Breathing
Inhale as you lunge down, exhale during the twist and push back to start.
Tempo
2-1-2
Range of Motion
Lower until both knees are at 90 degrees, front thigh parallel to ground; twist torso 45 degrees toward lead leg without rotating hips.
Safety
Safety Notes
- Avoid if acute knee pain or recent surgery
- Maintain neutral spine during twist
- Use shallower lunge for hip/knee issues
- Start without weight if balance is poor
- Perform controlled to prevent injury
Spotting
No spotter needed; use wall or chair for balance support if beginner.
Common Mistakes
- Knee collapsing inward
- Rotating from hips instead of torso
- Not lunging deep enough
- Slouching or rounding back
- Step too short or long causing instability
When to Avoid
- Knee pain or injury
- Lower back issues
- Recent spinal surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
- Thoracic rotation range
Build Up First
- Master basic forward lunge
- Core bracing competency
- Single-leg balance control
Also known as
Med Ball Lunge Twist, Forward Lunge Rotational Twist, Medicine Ball Lunge and Rotate
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