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Quadriceps · Intermediate

Sagittal Plane Lunge With Overhead Medicine Ball Press

Forward lunge combined with a medicine-ball overhead press during each alternating repetition.

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Exercise overview

Training details

QuadricepsGlutesShouldersTricepsCore

Equipment

Medicine Ball

Sets × reps

3 × 10 / side

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Start by standing with your feet shoulder-width apart, holding a medicine ball at chest level.
  2. 02Step forward with one leg into a lunge position, lowering your back knee toward the ground.
  3. 03As you lunge, press the medicine ball overhead until your arms are fully extended.
  4. 04Push through your front foot to return to the starting position and repeat with the other leg.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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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 variationMedicine Ball Lunge with Biceps CurlRelated variationAlternating Medicine Ball Reverse 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 substituteDumbbell Back Kick with Overhead PressComparable substituteMedicine Ball Split SquatComparable substituteAssisted Cossack SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse LungeComparable substituteLateral Lunge with Heel Touch

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