How to do a Medicine Ball Overhead Lunge
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Medicine Ball Overhead Lunge
Target muscles worked
Instructions for Proper Form
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.
- Grasp a medicine ball with both hands and hold it directly over your head.
- Engage your core to help prevent hyperextending your lower back and to maintain stability throughout the movement.
- 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.
- 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.
- 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.
- 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.
Weight & 1 Rep Max Calculator
Average Medicine Ball Overhead 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
- advanced8reps12.5lbs15lbs
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Alternative Exercises to Medicine Ball Overhead Lunge
1. Leg Extension
99.4 mSCORESWAPPED 152 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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2. Dumbbell Sumo Squat
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3. Dumbbell Squat
94.1 mSCORESWAPPED 70 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. Machine Leg Press
95.1 mSCORESWAPPED 66 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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5. Dumbbell Lunge
97.6 mSCORESWAPPED 64 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.
6. Leg Press
99.7 mSCORESWAPPED 63 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.
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7. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 58 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
8. Air Squats
92.1 mSCORESWAPPED 51 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.
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9. Dumbbell Thruster
62.6 mSCORESWAPPED 51 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.
10. Bodyweight Bulgarian Split Squat
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