Strength

Med Ball Jump Lunge

Med Ball Jump Lunge boosts lower-body power and upper-body strength, targeting thighs and glutes. This explosive, intense exercise that combines lunges with a Med Ball enhances strength, endurance, and balance.
View all exercises
Med Ball Jump Lunge instructions
Step-by-step instructions
1
Stand up straight and hold a medicine ball at chest height.
2
Step forward with one foot and bend your knees to lower your body into a lunge. Your front knee should be directly above your ankle, and your back knee should be hovering over the floor.
3
Simultaneously, push the medicine ball straight out in front of you then pull it back to your chest.
4
Explode upwards from the lunge position, jumping off the ground and switching the positions of your feet in the air.
5
Land in the lunge position with your formerly back foot now in front. Lower the ball back to your chest and repeat the exercise with the other leg. Be careful not to let your front knee go past your toes when lunging.
Stand up straight and hold a medicine ball at chest height.
Step forward with one foot and bend your knees to lower your body into a lunge. Your front knee should be directly above your ankle, and your back knee should be hovering over the floor.
Simultaneously, push the medicine ball straight out in front of you then pull it back to your chest.
Explode upwards from the lunge position, jumping off the ground and switching the positions of your feet in the air.
Land in the lunge position with your formerly back foot now in front. Lower the ball back to your chest and repeat the exercise with the other leg. Be careful not to let your front knee go past your toes when lunging.
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
Barbell Jump Lunge with trainwell
Barbell Jump Lunge
Barbell Jump Lunge is a dynamic exercise that focuses on legs, balance, and coordination. It boosts lower body power, cardiovascular endurance, and enhances leg and core stability through alternating single-leg lunges with jumps.
Try it out
Bodyweight
Bosu Push Up with trainwell
Bosu Push Up
The Bosu Push Up is a fusion of strength training and balance work that targets your arms, chest, and core. It boosts upper body strength, core stability, and muscular balance, ideal for building strength and stability.
Try it out
Mobility
Floor Leg Abduction with trainwell
Floor Leg Abduction
Floor Leg Abduction enhances hip and thigh strength, promoting muscle growth. Lying on your side, lift your leg without touching the floor for improved lower body stability and flexibility, balance, and coordination.
Try it out
Start your fitness journey today
Enjoying exercises like Med Ball Jump Lunge, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer