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Medicine Ball Lateral Lunge Slam
Dynamic full-body exercise combining lateral lunge and explosive medicine ball slam to build lower body power, core stability, and conditioning; emphasizes unilateral strength and coordination.
About Exercise
Equipment
Medicine Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Quads, Abs, Obliques
Secondary Muscles
Shoulders, Lats, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Vastus Lateralis, Vastus Medialis, Rectus Femoris
Abs
8/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques
Adductors
7/10Adductor Magnus
Hamstrings
6/10Biceps Femoris
Shoulders
5/10Anterior Delts, Medial Delts
Lats
4/10Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Shorter for conditioning sets
How to Perform
Stand with feet shoulder-width apart, holding medicine ball at chest level with both hands, core braced and chest up.
- Step laterally with one foot, pushing hips back and bending lead knee to lower into lunge while keeping trail leg straight.
- Reach bottom of lunge and raise medicine ball overhead or to side to load.
- Explosively drive up from lunge leg, slamming ball down toward ground near lunging foot or across body.
- Catch or retrieve ball as it rebounds.
- Return to starting position by pushing off lunging foot.
- Repeat for reps on one side before switching.
Coaching Tips
Form Cues
- Knee tracks over toes
- Core braced throughout
- Explode from hips
- Stay upright in torso
- Land softly on return
Breathing
Inhale during lunge descent, brace core and exhale forcefully during slam and drive up.
Tempo
2-0-1
Range of Motion
Lower until lead thigh is parallel to ground; fully extend arms overhead before slamming ball to ground.
Safety
Safety Notes
- Avoid if acute knee or back pain present
- Use lighter ball to master form
- Ensure clear space around for slam
- Warm up hips and core first
- Stop if form breaks on either side
Spotting
No spotter needed; perform in open space with wall for rebound if using bouncy ball, but self-catch preferred for control.
Common Mistakes
- Knee caving inward
- Rounding back during slam
- Incomplete lunge depth
- Losing balance on return
- Over-rotating without control
When to Avoid
- Acute knee injury
- Lower back strain
- Shoulder instability
Flexibility Needed
- Adequate hip abduction
- Ankle dorsiflexion for lunge depth
Build Up First
- Master basic lateral lunge
- Familiarity with medicine ball slams
Also known as
Lateral Lunge Medicine Ball Slam, Side Lunge Slam, Medicine Ball Side Slam Lunge
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