Medicine Ball Lunge with Rotation
Why it matters
The Medicine Ball Lunge with Rotation builds strength and size in your quadriceps, glutes, hamstrings and rectus abdominis. As a compound movement, it trains several muscles together and carries over to real-world strength and power.
How to do it
- Pick a ball weight you can control and clear the space around you before you start.
- Take a stride long enough that both knees can reach about ninety degrees.
- Set your torso tall and your ribs down before the first rep.
- Step into the stride and lower straight down rather than forward.
- Lower until your back knee is just off the floor.
- Drive up through your front foot to return to standing.
Coaching cues
- Stay tall through your torso — leaning forward turns this into a hinge.
- Keep the load stacked over the middle of your foot.
- Let your knees track in line with your toes.
- Push your knees out as you descend into the bottom.
- Drive through your knees and feel the front of your thighs work.
Watch out for
-
Taking a stride so short the front knee travels well past the toes.
This takes work off the target muscle and reduces what you get from the set.
Instead Lengthen the stride until your front shin is close to vertical at the bottom.
-
Letting the knees cave inward under load.
Caved knees are a weaker position and rob power from the lift.
Instead Push your knees out toward your little toes as you descend and stand.
-
Rising hips-first so the load shifts forward onto your toes.
Hips shooting up first tips you forward and turns the squat into a good morning.
Instead Lead with your chest and drive your hips and shoulders up at the same rate.
-
Cutting the depth short above parallel.
A shallow squat trains a fraction of the range and much less of your legs.
Instead Lower until your hip crease drops below the top of your knee.
The detail
- Tempo
- Lower under control for about two counts, then stand with intent.
- Breathing
- Take a big breath at the top, hold it through the descent and drive, then exhale at the top.
- Range of motion
- Aim for thighs at or below parallel while keeping your heels flat on the floor. Take the quadriceps through its full working range each rep.
- Setting up
- Pick a ball weight you can control and clear the space around you before you start.
- If you are new to it
- Start with a box or bench behind you to learn consistent depth.
- Once it is easy
- Add a pause in the bottom position to build strength out of the hole.