Strength

Med Ball Forward Lunge Hold

The Med Ball Forward Lunge Hold is a lower body exercise that enhances strength, stability, and balance. Lunge forward while holding a medicine ball to target thighs and glutes. Ideal for those seeking a new lower body challenge.

View all exercises

Med Ball Forward Lunge Hold instructions

Step-by-step instructions

Stand straight up, holding a medicine ball in both hands in front of your chest.

Step one foot forward, bending at the knee and keep your back straight.

Lower your back knee to the ground, keeping your front knee directly over your ankle.

Hold this lunging position while extending your arms forward, holding the med ball directly in front of you.

Return to a standing position and repeat on the other leg.

Stand straight up, holding a medicine ball in both hands in front of your chest.

Step one foot forward, bending at the knee and keep your back straight.

Lower your back knee to the ground, keeping your front knee directly over your ankle.

Hold this lunging position while extending your arms forward, holding the med ball directly in front of you.

Return to a standing position and repeat on the other leg.

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Strength

Single Kettlebell Crunch

Try the Single Kettlebell Crunch for enhanced core strength and stability. This exercise engages your abs through a controlled curl, great for strengthening and toning abdominal muscles.

Try it out

Strength

Cable Trunk Rotation

Cable Trunk Rotation enhances core strength, targets abs & obliques, and promotes posture & stability. It's performed standing, rotating the upper body while holding a cable, making it essential for all physical activities.

Try it out

Bodyweight

Bodyweight Double Windmill

The Bodyweight Double Windmill is a workout for shoulders, arms, and core. This exercise improves balance, flexibility, upper body strength and builds endurance. Ideal for enhancing core control.

Try it out

Start your fitness journey today

Enjoying exercises like Med Ball Forward Lunge Hold, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer