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Medicine Ball Overhead Lunge
A lunge variation holding a medicine ball overhead that targets quads, glutes, and core to build lower-body strength, balance, and stability; ideal for functional conditioning.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Abs
Secondary Muscles
Shoulders, Triceps, Calves
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
8/10Glute Max, Glute Medius
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hamstrings
7/10Biceps Femoris, Semitendinosus
Obliques
6/10External Obliques
Shoulders
5/10Anterior Delts
Triceps
4/10Long Head
Calves
3/10Gastrocnemius
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 overhead with both hands and straight arms. Engage core, keep back straight, and gaze forward.
- Step forward with right leg into lunge.
- Lower body until front thigh is parallel to ground and back knee hovers above floor.
- Keep front knee over ankle and medicine ball overhead.
- Pause briefly at bottom.
- Drive through front heel to return to start.
- Bring feet together.
- Alternate with left leg.
Coaching Tips
Form Cues
- Core tight
- Ball stays overhead
- Knees track toes
- Drive through heel
- Upright torso
Breathing
Inhale as you lower into lunge, exhale as you push back to standing while bracing core.
Tempo
3-1-2
Range of Motion
Lower until front thigh parallel to floor, back knee near ground; arms fully extended overhead without locking elbows.
Safety
Safety Notes
- Avoid if lower back or shoulder issues present
- Ensure stable footing to prevent falls
- Do not lock elbows overhead
- Stop if pain in knees or back
- Warm up shoulders and hips first
Spotting
Spotter can provide balance support from side; assist by holding arms if needed. Not typically required with light loads.
Common Mistakes
- Arching lower back
- Knee past toes
- Leaning forward
- Dropping ball forward
- Rushing descent
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Knee instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for lunge depth
Build Up First
- Master basic bodyweight lunge
- Core stability competency
- Overhead hold endurance
Also known as
Overhead Medicine Ball Lunge, Med Ball Overhead Lunge
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