How To Do Medicine Ball Reverse Lunge Rotation

Chris Freytag demonstrating a reverse lunge with rotation using a medicine ball wearing a black top and workout pants.

Medicine Ball Reverse Lunge Rotation strengthens the glutes, legs, core and shoulders and increases your calorie burn by raising your heart rate. This move uses multiple muscle groups making your whole body work harder and increasing both the challenge of the muscle work as well as the heart rate. If you learn how to do Medicine Ball Reverse Lunge Rotation you will get an all-in-one move: strength, balance and cardio.

The reverse lunge, sometimes called backward lunge, is a great way to strengthen your legs and glutes using lunges without putting as much pressure on your knees as a forward lunge. Practice the reverse lunge without the ball and once you master it, grab a light to medium medicine ball to add the rotation. Your arms will be extended away from your body so keeping the ball on the lighter side at first will help protect your shoulder from injury. The medicine ball is an excellent tool for strength training because it not only provides weight, but offers unique movement options. Medicine balls come in a variety of sized anywhere from 2 pounds to more than 20 pounds. Be sure to choose the weight that is right for you. If you are unsure, start a little lighter and work your way to something heavier once you mast the move.

Try this Medicine Ball Reverse Lunge Rotation in our 20-Minute Total Body Medicine Ball Workout! This is a great full-body workout that will burn calories and strengthen you from head to toe!

Here are the steps to performing Medicine Ball Reverse Lunge Rotation:

1) Stand with feet hip width apart holding ball directly in front of your chest.

2) Step right foot behind you, bending both knees into a lunge, while twisting the ball to your left side. Keep both hands on ball and arms long.

3) Step back to center drawing ball back to center.

4) Step left foot behind you, bending both knees into a lunge, while twisting the ball to your right side. Keep both hands on ball and arms long.

5) Return to start. That is one repetition

Targets: legs, glutes, core, shoulders

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