How to do a Medicine Ball Overhead Lunge

Authored by Fitbod

About Medicine Ball Overhead Lunge

Sets Logged
16,619
Popularity Rank
848th
Difficulty
Intermediate
Quads Strength
81 mSCORE 70th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

The Medicine Ball Overhead Lunge is a lower body exercise that also engages the core. Hold a medicine ball overhead with your arms extended. Step forward into a lunge while keeping the medicine ball overhead. Alternate legs for a complete set.

  1. Grasp a medicine ball with both hands and hold it directly over your head.
  2. Engage your core to help prevent hyperextending your lower back and to maintain stability throughout the movement.
  3. Take a long step forwards with one leg and drop your opposite knee towards the floor. Ensure you are keeping your knee behind your toes on your forward leg.
  4. Pause for a moment at the lowest point in the movement.
  5. Engage your quads, glutes and hamstrings to drive your forward heel into the ground in order to step back into a standing position.
  6. Maintain good posture by keeping your core engaged to prevent hyperextending your lower back and for general stability. Keep your back straight, shoulders back and chest up. Ensure your front knee is always behind your toes.
  7. You should feel this exercise in your quads, glutes and hamstrings. You may feel some tension in your shoulders from pressing the medicine ball overhead. You should not feel any discomfort in your lower back or knees.

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
    7.5
    lbs
    1 Rep Max
    10
    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