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Medicine Ball Lunge
A lunge variation holding a medicine ball at chest height that targets quads, hamstrings, and glutes to build lower body strength, core stability, and balance; commonly used for coordination and endurance.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Hamstrings
Secondary Muscles
Abs, Calves, Obliques, Lower Back
Popularity Score
7
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
9/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Calves
4/10Gastrocnemius, Soleus
Obliques
4/10External Obliques
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet hip-width apart, holding a medicine ball at chest height with both hands and core braced.
- Step forward with one leg, keeping torso upright.
- Lower body until both knees are at 90 degrees, front thigh parallel to floor.
- Drive through front heel to return to start.
- Alternate legs for reps.
Coaching Tips
Form Cues
- Keep front knee over toes.
- Maintain upright torso.
- Brace core throughout.
- Drive through front heel.
Breathing
Inhale as you lower into the lunge; exhale as you drive up.
Tempo
2-0-2
Range of Motion
Lower until front thigh is parallel to floor and back knee nearly touches ground; fully extend hips and knees at top.
Safety
Safety Notes
- Avoid if acute knee pain.
- Ensure stable surface.
- Start with light ball.
- Stop if balance lost.
Spotting
Not typically needed; use wall for balance if beginner.
Common Mistakes
- Knee collapsing inward.
- Rushing the descent.
- Arching lower back.
- Lifting front heel.
When to Avoid
- Acute knee injuries
- Lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip mobility for lunge depth
Build Up First
- Master bodyweight lunge
- Basic balance control
Also known as
Med Ball Lunge, Medicine Ball Forward Lunge, Weighted Medicine Ball Lunge
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