Medicine Ball Lunge (Overhead)

How to do it

1. Hold a medicine ball overhead with both arms extended, feet hip-width apart to start.
2. Step forward into a lunge while keeping the ball locked overhead, lowering the back knee toward the floor.
3. Brace the core hard to resist the ball pulling the torso out of alignment as the front quadriceps take the load.
4. Drive through the front heel to stand back up, keeping the arms extended and the ball steady overhead throughout.
5. Breathe steadily, exhaling on the upward drive, and keep the pace controlled rather than bouncing out of the bottom.
6. Common fault: avoid letting the ribs flare or the lower back arch as the arms fatigue overhead.

Muscles worked

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