Medicine Ball Reverse Lunge being performed with proper form

How to do a Medicine Ball Reverse Lunge

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
42,532
Popularity Rank
742nd
Difficulty
Intermediate
Glutes Strength
92 mSCORE 18th
Equipment Required

Workouts with Medicine Ball Reverse Lunge

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    Quads, Hamstrings

    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.

    1. Stand with your feet shoulder-width apart and a slight bend in your knees.
    2. Grasp a medicine ball in both hands and position it in front of your chest.
    3. Take a long step backwards with one leg and drop your back knee towards the floor.
    4. Pause for a moment at the lowest point in the movement.
    5. Engage your glutes, hamstrings and quads to drive your forward heel into the ground in order to step forwards into a standing position.
    6. Maintain good posture by keeping your shoulders back, chest up and core engaged for stability throughout the movement.
    7. 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

    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
      12.5
      lbs
      1 Rep Max
      15
      lbs
    • intermediate
      8
      reps
      12.5
      lbs
      15
      lbs
    • advanced
      8
      reps
      15
      lbs
      20
      lbs

    Enter your stats to calculate your Reps & Weight

    How is this calculated?

    Alternatives & Variations to Medicine Ball Reverse Lunge

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    1. 1. Reverse Lunge

      Photo of Reverse Lunge being performed
      43.4 mSCORESWAPPED 80 TIMES

      Reverse 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.

    2. 2. Kettlebell Swing American

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      83 mSCORESWAPPED 70 TIMES

      This 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.

    3. 3. Medicine Ball Curtsy Lunge

      Photo of Medicine Ball Curtsy Lunge being performed
      64.6 mSCORESWAPPED 63 TIMES

      This 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.

    4. 4. Cable Hip Extension

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      89.9 mSCORESWAPPED 61 TIMES

      Cable 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.

    5. 5. Cable Pull Through

      Photo of Cable Pull Through being performed
      89.6 mSCORESWAPPED 60 TIMES

      Cable 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.

    6. 6. Glute Kickback Machine

      Photo of Glute Kickback Machine being performed
      94.6 mSCORESWAPPED 55 TIMES

      Glute 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.

    7. 7. Dumbbell Hip Thrust

      Photo of Dumbbell Hip Thrust being performed
      88.1 mSCORESWAPPED 49 TIMES

      This 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.

    8. 8. Dumbbell Glute Bridge

      Photo of Dumbbell Glute Bridge being performed
      69.3 mSCORESWAPPED 48 TIMES

      This 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. 9. Barbell Hip Thrust

      Photo of Barbell Hip Thrust being performed
      95.2 mSCORESWAPPED 46 TIMES

      Barbell 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.

    10. 10. Step Up

      Photo of Step Up being performed
      60.5 mSCORESWAPPED 44 TIMES

      Step Ups are a compound, bodyweight exercise that target your glutes, quads, and hamstrings. This exercise can be a bit more forgiving than other similar exercises, by allowing you to remain in a standing position, while still engaging the muscles in your leg. By targeting each side individually, you can ensure that you aren’t compensating for any strength discrepancies between sides.