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.

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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

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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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