Dynamic lunge with medicine ball

Primary target:
Legs (Quadriceps)
Secondary target:
Bum (Gluteals), Legs (Hamstrings)
Difficulty:
(6/10)
Equipment required:
Medicine ball
How many reps should I do?
What weight should I use?
Techniques
  1. Begin with feet hip width apart and a medicine ball held with both hands
  2. Take a large step forward and bend the back leg so the knee is an inch off the floor, keep your back upright
  3. The knee of the front leg should not go past the line of the toes
  4. Now return the front foot back beside the rear foot
  5. Repeat steps 2 to 4, repeatedly swapping legs until you can no longer maintain technique
Tips
  • It may take a while to get used to this exercise so start without the ball
  • To protect the knees make sure your front knee doesnt go past the line of your toes
  • Once you have placed the front foot, your upper body should move up and down NOT forwards
Alternatives
Equipment