Med Ball Reverse Lunge

Learn how to perform med ball reverse lunges correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Med Ball Reverse Lunge

Primary Muscles: Legs,  Glutes

Exercise Families: Lunge

Equipment: Med Ball

Trainer: Ashley Steele


  1. Hold a weight with both hands, shoulders blades pulled back, spine and head in good posture. Position the feet hip-width apart, toes pointing straight ahead.

  2. Step back with the right leg into a reverse lunge position by pushing the hips back and down. Maintain alignment between the right knee and the right foot. Pause briefly, push through the right hip to propel the body to the starting position.

  3. Repeat the movement on the left side, step back with the left leg into a reverse lunge position by pushing the hips back and down. Hold the down-position briefly, push through the arch of your right foot to drive the body to the standing position. Repeat the movement for the specified amount of time or repetitions.

  4. Allow the trunk to angle forward approximately 20° as you step back into the lowest part of the lunge position. Be sure to keep the chest up, holding good posture. Keep your abs contracted throughout the movement to stabilize your spine.

  5. You should feel this working the glutes, quads, hamstrings, hips, and core muscles. 

Alternative Exercises:

Dumbbell Reverse Lunge  Bodyweight Reverse Lunge

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