Medicine Ball Reverse Lunge

Quads, GlutesMedicine Ball

A unilateral lower-body exercise that targets your legs and glutes while holding weight at your chest. Stepping backward places less stress on the knee joint than forward lunges.

How to do it

1Stand tall with your feet hip-width apart, holding the medicine ball firmly against your chest.

2Take a controlled step backward with one leg and lower your hips straight down.

3Lower until your front knee forms a 90-degree angle and your back knee hovers just above the floor.

4Keep your weight centered over your front foot and drive through your front heel to stand back up.

5Complete all reps on one leg before switching sides.

Common mistakes

Leaning your torso too far forward or swaying, compromising your balance.

Letting your front knee cave inward instead of tracking over your toes.

Taking too short of a step back, causing your front knee to drift far past your toes.

Breathing

Inhale as you step back and lower into the lunge. Exhale as you drive through your heel to return to standing.

Make it harder or easier

To regress, use a lighter ball or decrease your lunge depth.

To progress, add a torso rotation over your front leg at the bottom of the movement.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.