Best Beginner Quadriceps Workouts With Medicine Balls

The Medicine Ball Lunge is an exercise that adds resistance to lunges, which helps improve balance and strengthen the legs and core. It makes your lower body workout more challenging and enhances stability and coordination.

How to do it

1. Hold the medicine ball with both hands.
2. Step forward with one leg and lower the opposite knee toward the floor.
3. Pause briefly at the bottom.
4. Push through your front heel to return to a standing position.
5. Switch legs and repeat.
6. Keep your knees behind your toes, shoulders back, chest up, and core tight throughout.

The Medicine Ball Side Lunge is a powerful variation that uses a medicine ball to boost resistance and enhance balance. It works your thighs, glutes, and core, while also targeting your side muscles as you lunge sideways, providing a full lower body workout.

How to do it

1. Hold a medicine ball with both hands and stand with feet shoulder-width apart and knees slightly bent.
2. Step to the side with one leg and bend that knee to lunge, keeping the opposite leg straight.
3. Pause briefly at the bottom, engaging your core for stability.
4. Push through your foot and return to a standing position, bringing your legs together.
5. Keep your chest up, shoulders back, and core tight throughout the movement.