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Medicine Ball Overhead Lunge

Intermediate

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A unilateral lunge variation using a medicine ball held overhead to challenge lower body strength, core stability, and shoulder endurance. Primarily targets the quads, glutes, and core.

About Exercise

Equipment

Medicine Ball

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Quads

Secondary Muscles

Shoulders, Abs, Lower Back

Popularity Score

Goals

Stability

Hypertrophy

Endurance

Training Style

Functional Training

Sports Performance

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

7/10

Glute Max

Hamstrings

6/10

Biceps Femoris, Semitendinosus

Shoulders

5/10

Anterior Delts, Medial Delts

Abs

4/10

Rectus Abdominis, Transverse Abdominis

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Use shorter rest periods for conditioning, longer for stability practice.

How to Perform

Stand tall holding a medicine ball with straight arms directly overhead. Brace your core tightly to prevent the lower back from arching excessively and maintain an upright torso.

Step forward with one leg, sinking into the lunge while keeping the medicine ball pressed overhead.
Descend until your front thigh is parallel to the ground and your back knee hovers just above the floor.
Maintain fully locked elbows and a vertical torso throughout the movement.
Drive forcefully through your front heel to stand back up to the starting position.
Bring the front foot back to meet the rear foot.
Alternate the lead leg for the next repetition.

Coaching Tips

Form Cues

Core tight, arms locked up.
Step long, sink vertically.
Front knee tracks over foot.
Drive through the front heel.
Maintain tall posture.

Breathing

Inhale deeply and brace the core as you descend, then exhale as you drive back up to the standing position.

Tempo

3-0-1

Range of Motion

Lower the hips until the front knee is at 90 degrees of flexion and the back knee is slightly above the floor. The medicine ball must remain fully extended overhead.