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Comparable substituteAlternating Bodyweight Deficit Forward Lunge
Comparable substituteLateral Lunge with Heel Touch
Comparable substituteDual Kettlebell Front Rack Walking Lunge
Comparable substituteLandmine Reverse Lunge
Comparable substituteAssisted Cossack Squat
Comparable substituteMedicine Ball Split SquatOpen the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Hold the dead ball firmly against your chest in a bear-hug or front-carry position.
- 02Stand tall, brace your trunk, and step forward far enough to establish a stable lunge.
- 03Lower until both knees bend under control while keeping the front foot flat and knee aligned with its toes.
- 04Drive through the front foot and bring the rear leg forward into the next step.
- 05Continue alternating without letting the ball slide downward or pull your torso into a rounded position.
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Variations
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Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Comparable substituteAlternating Bodyweight Deficit Forward LungeComparable substituteLateral Lunge with Heel TouchComparable substituteDual Kettlebell Front Rack Walking LungeComparable substituteLandmine Reverse LungeComparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatUse this exercise in a plan