Medicine Ball Lunge with Twist
A dynamic compound exercise combining a forward lunge with a torso twist using a medicine ball. It targets the quads, glutes, and obliques to build lower body strength, core stability, and rotational power.
About Exercise
Equipment
Medicine Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads, Obliques
Secondary Muscles
Hip Flexors, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Obliques
8/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis
Hamstrings
6/10Biceps Femoris, Semitendinosus
Hip Flexors
5/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet hip-width apart, holding a medicine ball at chest height with both hands, elbows bent and close to your sides.
- Step forward into a lunge, lowering until the back knee hovers just above the floor.
- Rotate your torso and the ball toward the side of the front leg.
- Keep your hips facing forward while twisting from the waist.
- Rotate your torso back to the center.
- Push off the front foot to return to the starting position.
- Alternate legs for the prescribed reps.
Coaching Tips
Form Cues
- Twist toward front leg
- Knees track over toes
- Move from ribs not hips
- Keep chest tall
- Core braced throughout
Breathing
Inhale as you step into the lunge, exhale as you twist and push back to the start.
Tempo
2-1-1
Range of Motion
Lower until front thigh is parallel to the floor; twist torso approximately 45 degrees toward the lead leg.
Safety
Safety Notes
- Avoid if experiencing acute knee pain
- Maintain a neutral spine during the twist
- Start with a lighter ball to master balance
Spotting
No spotter needed; perform near a wall for balance if necessary.
Common Mistakes
- Front knee collapsing inward
- Rotating hips instead of torso
- Slouching or rounding back
- Taking steps too short or long
When to Avoid
- Knee pain or injury
- Lower back issues
- Recent spinal surgery
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
- Thoracic rotation range
Build Up First
- Master basic forward lunge
- Core bracing competency
- Single-leg balance control
Also known as
Med Ball Lunge Twist, Forward Lunge Rotational Twist, Medicine Ball Lunge and Rotate, Rotational Lunge
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