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Medicine Ball Side Lunge
A lateral lunge holding a medicine ball that targets quads, glutes, and adductors to build lower body strength, hip mobility, and core stability; enhances balance and coordination.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Obliques, Hamstrings
Popularity Score
6
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
Adductors
7/10Adductor Longus, Adductor Magnus
Abs
5/10Rectus Abdominis
Obliques
5/10External Obliques
Hamstrings
4/10Biceps Femoris
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding a medicine ball at chest height with both hands. Engage core and keep chest up.
- Step laterally to one side with your foot, keeping the other leg straight.
- Bend the knee of the stepping leg, pushing hips back until thigh is parallel to floor.
- Keep torso upright and ball at chest level.
- Push off the heel of the bent leg to return to start.
- Alternate sides or complete reps on one side first.
Coaching Tips
Form Cues
- Knee over toes
- Core tight
- Hips back
- Heel down
- Upright chest
Breathing
Inhale as you lower into the lunge; exhale as you push back to standing while bracing core.
Tempo
2-1-2
Range of Motion
Lower until front thigh is parallel to floor, with knee tracking over toes; maintain upright torso throughout.
Safety
Safety Notes
- Avoid if acute hip or knee pain
- Consult physician for back issues
- Use lighter ball if balance is poor
- Keep weight in heel to protect knee
Spotting
Spotting not typically required; use a wall for balance support if needed.
Common Mistakes
- Knee caving inward
- Leaning torso forward
- Rushing the movement
- Straight leg bending excessively
When to Avoid
- Acute knee injuries
- Hip pathologies
- Lower back pain
Flexibility Needed
- Adequate hip abduction range
- Ankle dorsiflexion for stability
Build Up First
- Master bodyweight side lunge
- Basic core bracing technique
Also known as
Medicine Ball Lateral Lunge
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