Medicine Ball Lunge
10 reps
Step forward and drop your back knee, then push back up to standing.
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QUADS
Medicine Ball Lunge
A forward lunge made harder by holding a medicine ball for added resistance. It challenges the quads, glutes, and hamstrings while the extra load tests your balance and core. Carrying the ball turns a basic lunge into a more demanding lower body and stability builder.
How to do it
- 1
Hold a medicine ball in both hands.
- 2
Take a long step forward with one leg and lower your back knee toward the floor.
- 3
Pause for a moment at the bottom of the lunge.
- 4
Drive your front heel into the ground, using your quads, glutes, and hamstrings, to step back to standing.
- 5
Alternate legs and repeat.
- 6
Keep your front knee behind your toes, chest up, and core braced throughout.