Medicine Ball Reverse Lunge
10 reps
Step one leg back, drop the knee, then drive forward to standing.
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GLUTES
Medicine Ball Reverse Lunge
A reverse lunge holding a medicine ball at your chest for added resistance. Stepping backward puts more emphasis on the glutes and hamstrings than a forward lunge does. The ball lets you load the movement beyond bodyweight to build lower body strength.
How to do it
- 1
Stand with your feet about shoulder-width apart and knees slightly bent.
- 2
Hold a medicine ball in both hands in front of your chest.
- 3
Take a long step backward with one leg and lower that back knee toward the floor.
- 4
Pause briefly at the lowest point.
- 5
Drive your front heel into the ground, using your glutes, hamstrings, and quads, to step forward to standing.
- 6
Alternate legs and repeat, keeping your chest up and core braced throughout.