Lunge with Twist (Medicine Ball)

A lunge combined with a rotational twist using a medicine ball, engaging the lower body while intensifying core rotation and anti-rotation stability.

Instructions

1. Stand upright holding a medicine ball at chest level with both hands.
2. Step forward with one leg and lower your body into a lunge position.
3. Once you’re in the lunge position, twist your torso to the side of the front leg, keeping the medicine ball at chest height.
4. Return to center and then push through your front heel to stand back up.
5. Repeat on the same side or alternate sides for the prescribed reps.
6. Maintain balance and control throughout the movement.

Tips

• Control the rotation; avoid jerky twisting movements.
• Keep the medicine ball close to your chest during the twist.
• Ensure both feet stay planted during the rotation.
• The rotation should come from your core, not your arms.
• Perform this movement with body weight or a lighter medicine ball first to establish proper form.
• Focus on stability in the lunge before adding the twisting component.