How to do a Medicine Ball Lunge

Authored by Fitbod

About Medicine Ball Lunge

Sets Logged
29,198
Popularity Rank
773rd
Difficulty
Beginner
Quads Strength
99 mSCORE 4th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Performing lunges with a medicine ball increases the intensity by adding resistance and improving balance. This exercise targets the legs and core, providing a more challenging lower body workout that improves strength, stability, and coordination.

  1. Grasp a medicine ball in both hands.
  2. Take a long step forwards with one leg and drop your opposite knee towards the floor.
  3. Pause for a moment at the lowest point in the movement.
  4. Engage your quads, glutes and hamstrings to drive your forward heel into the ground in order to step back into a standing position.
  5. Alternate sides and repeat.
  6. Maintain good posture by keeping your knees behind your toes, your shoulders back, chest up and core engaged throughout the movement.
  7. You should feel this exercise in your quads, glutes and hamstrings.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    10
    lbs
    1 Rep Max
    12.5
    lbs
  • intermediate
    8
    reps
    10
    lbs
    12.5
    lbs
  • advanced
    8
    reps
    12.5
    lbs
    15
    lbs

Enter your stats to calculate your Reps & Weight