Reverse Lunge (Medicine Ball)

A reverse lunge while holding a medicine ball, strengthening the lower body while reducing knee stress and improving balance control.

Instructions

1. Stand upright holding a medicine ball at chest level with both hands.
2. Step backward 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 for 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.
• Step far enough backward to achieve a full lunge without your back knee touching the floor.
• Maintain an upright torso; avoid excessive forward lean.
• The reverse lunge typically allows for more knee comfort than forward lunges.
• Push through your front heel, not your toes, to drive back up.
• Use controlled movements to maximize muscle activation and stability.