Lateral Lunge (Medicine Ball)

A single-leg lateral lunge variation holding a medicine ball that targets the lower body while challenging core stability and lateral control.

Instructions

1. Stand with your feet together, holding a medicine ball at chest level with both hands.
2. Take a large step to the side while keeping your torso upright.
3. Bend the leg you stepped with, keeping the other leg straight to feel a stretch in the inner thigh.
4. Push through your heel to return to the starting position.
5. Repeat for the desired reps on one side, then switch to the other leg.
6. Maintain an upright posture throughout the movement.

Tips

• Keep the medicine ball at chest level for better balance and engagement.
• The stepping leg should have good knee-to-toe alignment to protect the knee.
• Move slowly and deliberately to maintain control and maximize muscle engagement.
• Focus on pushing through the heel to drive back to standing.
• Keep your chest upright; avoid leaning forward.
• Use a lighter medicine ball when learning the movement to perfect form first.