How to Do Medicine Ball Lunges
The medicine ball lunges should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the medicine ball lunges.
Beginning Medicine Ball Lunges
1. Standing with your feet shoulder-width apart is a good idea.
2. Hold a medicine ball in front of you with your elbows bent at about 90 degrees. If you're just getting started, you might want to do the move without the weights until your strength improves.
Medicine Ball Lunges Movement
1. Step forward with your right foot into a basic lunge position. Keep your knee over your right foot when you bend your knee (don't twist at the knee).
2. Twist your upper body to the right from your midsection. Squeeze your glutes and keep your core engaged.
3. With your arms wide, reach across your right side.
4. Bring your arms back to the center in a calm, controlled motion.
5. Return to your starting position by stepping back with your right foot.
6. On each side, try to complete two sets of 10 reps.
Medicine Ball Lunges Benefits
All you need for this exercise is a medicine ball, which is a simple weighted ball.
The quadriceps, glutes, hamstrings, calves, shoulders, and arms are all targeted in this workout.
Aim for 10 to 15 repetitions on each side to obtain cardiovascular advantages.