Medicine Ball Lunge

How to do it

1. Hold a medicine ball with both hands at chest height, feet together to start.
2. Step forward into a lunge, lowering the back knee toward the floor while the front thigh works toward parallel with the ground.
3. Keep the ball steady against the chest to maintain an upright torso and a braced core throughout the descent.
4. Press through the front heel to return to standing, feeling the effort concentrated in the front quadriceps.
5. Inhale on the way down and exhale as you drive back up, keeping the movement controlled rather than rushed.
6. Common fault: avoid letting the ball pull the shoulders forward or the front knee travel past the toes.

Muscles worked

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