How to do a Medicine Ball Lunge
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Medicine Ball Lunge
Target muscles worked
Instructions for Proper Form
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.
- Grasp a medicine ball in both hands.
- Take a long step forwards with one leg and drop your opposite knee towards the floor.
- Pause for a moment at the lowest point in the movement.
- Engage your quads, glutes and hamstrings to drive your forward heel into the ground in order to step back into a standing position.
- Alternate sides and repeat.
- Maintain good posture by keeping your knees behind your toes, your shoulders back, chest up and core engaged throughout the movement.
- You should feel this exercise in your quads, glutes and hamstrings.
Weight & 1 Rep Max Calculator
Average Medicine Ball Lunge standards by male, female, weight, age and height
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.
- beginner8reps10lbs1 Rep Max12.5lbs
- intermediate8reps12.5lbs15lbs
- advanced8reps15lbs20lbs
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Alternative Exercises to Medicine Ball Lunge
1. Leg Extension
99.4 mSCORESWAPPED 257 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
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- Leg Extension Machine
2. Dumbbell Lunge
97.6 mSCORESWAPPED 153 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
3. Dumbbell Squat
94.1 mSCORESWAPPED 126 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
4. Air Squats
92.1 mSCORESWAPPED 123 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
- Beginner
- Quads
5. Dumbbell Thruster
62.6 mSCORESWAPPED 112 TIMESAdapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.
6. Single Leg Leg Extension
60.6 mSCORESWAPPED 108 TIMESSingle Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.
- Beginner
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- Leg Extension Machine
7. Machine Leg Press
95.1 mSCORESWAPPED 106 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
- Beginner
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8. Dumbbell Walking Lunge
74.3 mSCORESWAPPED 92 TIMESDumbbell Walking Lunge is a variation of the standard Lunge. Like other lunge variations, this compound exercise primarily targets the quads, but also hits the glutes and hamstrings. By holding a dumbbell in each hand, you add resistance which further challenges your lower body. This variation also encourages coordination and dynamic balance as you move.
9. Leg Press
99.7 mSCORESWAPPED 85 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
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10. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 79 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.