Medicine Ball Overhead Lunge
10 reps
Hold the ball overhead, step forward into a lunge, then drive back to standing.
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QUADS
Medicine Ball Overhead Lunge
A lunge performed while pressing a medicine ball overhead, adding a serious core and shoulder demand to the lower body work. Keeping the ball locked out overhead forces your midsection to resist arching as you move. It's a stronger full-body challenge than a standard weighted lunge.
How to do it
- 1
Hold a medicine ball in both hands directly overhead with your arms straight.
- 2
Brace your core hard to protect your lower back and stay stable.
- 3
Step forward with one leg and lower your back knee toward the floor, keeping your front knee behind your toes.
- 4
Pause briefly at the bottom.
- 5
Drive your front heel into the ground to step back to standing, keeping the ball overhead.
- 6
Alternate legs and repeat, keeping your torso tall and core tight throughout.