How to do a Medicine Ball Side Lunge

Authored by Fitbod

About Medicine Ball Side Lunge

Sets Logged
21,099
Popularity Rank
826th
Difficulty
Beginner
Quads Strength
99 mSCORE 5th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.

  1. Grasp a medicine ball in both hands and stand with your feet roughly shoulder width apart, with a slight bend in your knees.
  2. Step to the side with one leg and bend your knee to drop into a lunge. Your opposite leg should remain straight.
  3. Pause for a moment at the bottom of the movement. Keep your core engaged to maintain stability.
  4. Engage your glutes, hips and quads to drive your foot into the ground and step back together into a standing position.
  5. Maintain good posture by keeping your core engaged for stability, chest up and shoulders back. Keep your knee behind your toes.
  6. You should feel this exercise primarily in your glutes, hips and quads.

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
    10
    lbs
    1 Rep Max
    12.5
    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