Lunge (Medicine Ball)

A forward lunge while holding a medicine ball that strengthens the lower body, improves balance, and enhances core stability through the anti-rotation effect of the load.

Instructions

1. Stand upright holding a medicine ball at chest level with both hands.
2. Step forward with one leg, lowering your hips until both knees are at approximately 90 degrees.
3. Ensure your front knee stays directly above your ankle and your back knee hovers above the floor.
4. Push through your front heel to drive yourself back to the starting position.
5. Repeat the desired number of reps, then switch legs.
6. Alternate legs or complete all reps on one side before switching.

Tips

• Keep the medicine ball at chest height to maintain proper posture and core engagement.
• Take a large enough step to allow your back knee to lower without touching the floor.
• Maintain a neutral spine; avoid leaning forward excessively.
• Keep your torso upright, using the medicine ball as a counter-balance.
• Focus on controlled movements rather than speed for better muscle activation.
• Use a lighter medicine ball while perfecting your lunge form.