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.

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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

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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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