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Medicine Ball Reverse Lunge
A weighted reverse lunge holding a medicine ball at chest level that targets quads, glutes, and hamstrings to build lower body strength, balance, and core stability; emphasizes posterior chain more than forward lunges.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs
Accessory Muscles
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
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
4/10Rectus Abdominis
Calves
2/10Programming
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, shoulders back, core braced.
- Step backward with one foot, toes forward.
- Lower body by bending both knees until back knee hovers 1-2 inches off ground.
- Keep front knee over ankle, trunk slightly forward.
- Pause briefly at bottom.
- Drive through front heel to return to start.
- Alternate legs for next rep.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Drive through heel
- Core tight
- Shoulders back
Breathing
Inhale as you lower into the lunge; exhale as you drive back to standing. Brace core throughout.
Tempo
2-1-2
Range of Motion
Lower until front thigh is parallel to ground and back knee nearly touches floor; front knee stays above ankle.
Safety
Safety Notes
- Avoid if acute knee pain
- Use lighter ball if balance issues
- Ensure stable surface
- Stop if joint discomfort arises
- Maintain neutral spine
Spotting
No spotter needed; use wall or chair for balance support if beginner.
Common Mistakes
- Front knee collapsing inward
- Rushing the descent
- Stepping too short or long
- Leaning forward excessively
- Not engaging core
When to Avoid
- Acute knee injuries
- Severe balance issues
- Lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Basic lunge stability
Build Up First
- Master bodyweight reverse lunge
- Hip hinge proficiency
- Core bracing control
Also known as
Med Ball Reverse Lunge, Medicine Ball Back Lunge, Weighted Reverse Lunge
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