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Exercise of the Week – Medicine Ball Press Lunge

Target Muscles:  Thighs (Quadriceps), Buttocks (Glutes), Shoulders (Deltoids) and Arms (Triceps).

Medicine Ball Lunge 01 - Pro:Kinesis Personal Training, High Wycombe

Begin by standing, feet hip width apart, with your medicine ball held just in front of your stomach, as shown.

Medicine Ball Lunge 02 - Pro:Kinesis Personal Training, High Wycombe

Taking a large step forward, bend your knees and lower your hips toward the floor, raising the medicine ball above your head as you do so. Finish the movement once your front thigh is parallel with the floor. Then return to the start position and swap legs.

Repetitions: 8-12

Sets: 2-4

A variation on the typical lunge, but one which is multi-jointed so combining upper and lower body exercise. If your aim is fat loss, then this means that it burns more calories and even saves time! You can also vary the step/stride length and change the muscle focus. A longer stride uses more Glutes and less Quads, with the reverse true on a shorter one. Note – please ensure that your front knee does not go out beyond your toes and that you keep the weight pressed through your front heel.