Legs / Intermediate / Compound (multi-joint)

Medicine Ball Lunge with Bowling Motion

A reverse lunge combined with a one-arm bowling swing of a medicine ball, training the legs and arm together.

At a glance

Primary

Quads, Glutes

Secondary

Hamstrings, Front delts, Calves, Abs

Equipment

Medicine ball

Movement pattern

Single-leg / lunge, Front raise (shoulder flexion)

Level

Intermediate

Type

Legs, Compound (multi-joint), One side at a time, Balance / unstable

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand tall holding a medicine ball in one hand at shoulder height, palm up.
2. Step one foot back into a lunge, keeping the front foot planted and the back knee off the floor.
3. As you lunge, swing the ball down and back past your hip as if bowling.
4. Push back up to standing while curling the ball back to your shoulder.
5. Repeat and switch sides.

Tips

• Keep the front knee over the ankle.
• Move slowly and with control.

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