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Quadriceps · Intermediate

Medicine Ball Lunge with Biceps Curl

Split-stance lower-body drill that develops leg strength, balance, and control using a medicine ball, with emphasis on the quadriceps and glutes.

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Exercise overview

Training details

QuadricepsGlutesBicepsCore

Equipment

Medicine Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand holding a medicine ball at chest level.
  2. 02Step forward with your right leg into a lunge position.
  3. 03As you lunge, curl the medicine ball up towards your chest, engaging your biceps.
  4. 04Push through your front heel to return to the starting position and lower the ball.
  5. 05Repeat with the left leg and alternate for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAlternating Medicine Ball Reverse LungeRelated variationSagittal Plane Lunge With Overhead Medicine Ball PressRelated variationReverse Lunge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteMedicine Ball Split SquatComparable substituteDumbbell Back Kick with Overhead PressComparable substituteAssisted Cossack SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel Touch

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