Strength

Med Ball Forward Lunge

The Med Ball Forward Lunge targets leg and core muscles. Using a medicine ball, it improves balance, coordination, enhances stability, boosts lower body strength and mobility. A great all-rounder exercise.
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Med Ball Forward Lunge instructions
Step-by-step instructions
1
Stand tall and hold a medicine ball in front of your chest using both hands.
2
Step forward with one foot, the length of the step should be long enough that when you bend your knees, your front knee remains above the ankle.
3
Lower your body weight straight downwards so your back knee touches or lightly brushes the floor, all the while keeping your torso upright and the medicine ball stable in front of your chest.
4
Push back up through your front foot and return to your standing form.
5
Repeat the movement on the opposite side and alternate between legs for the programmed number of reps.
Stand tall and hold a medicine ball in front of your chest using both hands.
Step forward with one foot, the length of the step should be long enough that when you bend your knees, your front knee remains above the ankle.
Lower your body weight straight downwards so your back knee touches or lightly brushes the floor, all the while keeping your torso upright and the medicine ball stable in front of your chest.
Push back up through your front foot and return to your standing form.
Repeat the movement on the opposite side and alternate between legs for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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