Medicine Ball Curtsy Lunge
10 reps
Step one leg back and across, drop into the lunge, then drive back up.
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GLUTES
Medicine Ball Curtsy Lunge
A weighted curtsy lunge that loads the glutes by holding a medicine ball. Crossing one leg behind and across the other shifts the emphasis onto the glutes and outer hip. The ball adds resistance beyond bodyweight to build more strength and shape in the lower body.
How to do it
- 1
Hold a medicine ball in both hands and stand with your feet about shoulder-width apart, knees slightly bent.
- 2
Step one foot back and across behind your opposite leg.
- 3
Sink into a lunge, keeping your front knee behind your toes and lowering your back knee toward the floor.
- 4
Pause briefly at the bottom.
- 5
Drive through your front leg's glutes, hamstrings, and quads to stand back up.
- 6
Switch legs and repeat, keeping your chest up and core engaged throughout.