Lunge with medicine ball slam: how to do it and what it works

Alternating lunge that combines a ball slam and leg power.

Image: start and end of the movement.

How to do it

Alternating lunge that takes a ball overhead and ends with a controlled slam to the floor, combining legs, shoulders and trunk.

Form. Keep the front knee aligned, use a firm trunk to raise the ball and slam it into the floor without losing balance when you pick it up.

Common mistake. Slamming too far from the body, rounding the back when picking up the ball, or letting the knee go inward.

Quadriceps, Deltoid · Medicine ball

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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