Overhead Lunge (Medicine Ball)

A lunge performed while holding a medicine ball overhead, challenging the lower body while engaging the shoulders and improving core stability under load.

Instructions

1. Stand upright holding a medicine ball directly overhead with both hands, arms fully extended.
2. Step forward with one leg, lowering your hips until both knees are at approximately 90 degrees.
3. Keep the medicine ball directly overhead throughout the lunge position.
4. Maintain an upright torso and avoid leaning back or forward excessively.
5. Push through your front heel to drive back to the starting position.
6. Repeat for the desired reps on one side, then switch legs.

Tips

• Use a lighter medicine ball to safely hold overhead while executing the lunge.
• Keep your core engaged to stabilize your spine under the overhead load.
• Look straight ahead to maintain proper posture.
• The overhead position increases core activation and shoulder stability requirements.
• Step far enough forward to achieve a full lunge without your back knee touching the floor.
• Maintain steady breathing throughout the movement.