How to do a Medicine Ball Reverse Lunge
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Medicine Ball Reverse Lunge
Target muscles worked
Instructions for Proper Form
Medicine Ball Reverse Lunge is a weighted variation of Lunge. Like other Lunges, this is a compound exercise that primarily targets your lower body. Holding a medicine ball in both hands allows you to add a bit more resistance than just your bodyweight. By stepping backwards into your lunge, you also make this exercise more glute and hamstring focused than a standard lunge.
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Grasp a medicine ball in both hands and position it in front of your chest.
- Take a long step backwards with one leg and drop your back knee towards the floor.
- Pause for a moment at the lowest point in the movement.
- Engage your glutes, hamstrings and quads to drive your forward heel into the ground in order to step forwards into a standing position.
- Maintain good posture by keeping your shoulders back, chest up and core engaged for stability throughout the movement.
- You should feel this exercise in your quads, glutes and hamstrings.
Common Form Mistakes
Not Deep Enough
Make sure you’re dropping your knee to the ground. Limiting your range of motion will make this exercise less effective. You don’t need to slam your knee down. Aim for a controlled tap, or 1-2 inches off the ground.
Improper Distance
The exact distance for an ideal lunge varies for everyone, but it’s incredibly important. A small step can lead to more tension on your knee, as well as a narrow base of support. A long step can also lead to instability. Both will increase your risk of injury, and make the exercise less effective. If you’re struggling with lunge distance, start with a position where you feel stable, and experiment with small adjustments until you find the distance you’re comfortable with.
Weight & 1 Rep Max Calculator
Average Medicine Ball Reverse Lunge standards by male, female, weight, age and height
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Alternative Exercises to Medicine Ball Reverse Lunge
1. Reverse Lunge
43.4 mSCORESWAPPED 78 TIMESReverse Lunge is a variation on the more standard Lunge. Like other lunges, this compound exercise primarily targets the quads, glutes, and hamstrings. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. This variation can also be easier on your knees compared to forward lunges.
- Intermediate
- Quads
2. Glute Kickback Machine
94.6 mSCORESWAPPED 46 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
- Beginner
- Glutes
- Glute Kickback Machine
3. Medicine Ball Curtsy Lunge
64.6 mSCORESWAPPED 44 TIMESThis exercise is a weighted variation of the more standard Curtsy Lunge. Like the standard variation, this is a compound exercise that primarily targets the glutes. By holding a medicine ball in both hands, you can add more resistance to this exercise than simply your body weight.
- Intermediate
- Glutes
- Medicine Ball
4. Cable Hip Extension
89.9 mSCORESWAPPED 41 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
5. Kettlebell Swing American
83 mSCORESWAPPED 40 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
- Kettlebells
6. Barbell Hip Thrust
95.2 mSCORESWAPPED 34 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
7. Single Leg Kickback
86.2 mSCORESWAPPED 34 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
8. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 31 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
9. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 30 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
10. Cable Pull Through
89.6 mSCORESWAPPED 30 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Beginner
- Glutes
- Hi-Lo Pulley Cable