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
Hammer Machine Overhead Press with trainwell
Hammer Machine Overhead Press
The Hammer Machine Overhead Press strengthens shoulders and upper back. This safe and controlled press machine aids in strength building and upper body stability.
Try it out
Bodyweight
Diamond Push Up with trainwell
Diamond Push Up
Diamond Push-Up, a variant of the classic exercise, effectively strengthens arms, chest and core. Involves placing hands close together in a diamond shape while pushing up. This hard-hitting upper body exercise also improves posture and stability.
Try it out
Strength
Kettlebell Hammer Curl To Press with trainwell
Kettlebell Hammer Curl To Press
The Kettlebell Hammer Curl To Press boosts arm, shoulder strength, and muscular endurance. This combo exercise, involving a curl and press movement, is an ideal addition to upper-body workouts.
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