Reverse Lunge Medicine Ball Overhead Press | Illustrated Exercise Guide

Primary muscles: Core, glutes, quads, hamstrings, shoulders
Secondary muscles: Hips, calves, triceps, upper back, chest
Equipment: Medicine ball

REVERSE LUNGE MEDICINE BALL OVERHEAD PRESS INSTRUCTIONS

1. Stand with your feet hip-width apart and hold a medicine ball in your right hand at shoulder level.
2. Take a step back with your right leg and flex your knees until the back knee is just above the floor.
3. Stand back up, bring the medicine ball up and over your head and switch it to your left hand.
4. Take a step back with your left leg, lower the medicine ball to shoulder-height and lunge.
5. Stand back up, bring the medicine ball up and over your head and switch it to your right hand.
6. Repeat until the set is complete.

PROPER FORM AND BREATHING PATTERN

Tighten your core, keep your back straight, open your chest and maintain your feet hip-width apart. Inhale as you lunge and lower the medicine ball to shoulder-height, and breathe out as you stand back up and bring the medicine ball up and over your head.

EXERCISE BENEFITS

The reverse lunge with medicine ball overhead press is a compound exercise that strengthens your whole body, improves core balance and boosts weight loss. This move helps to sculpt your core, glutes, quads, hamstrings, and shoulders and increases muscle power.

DEMONSTRATION

SETS AND REPS

Practice doing the shoulder to shoulder press and reverse lunges first. Once you’ve acquired proper exercise form advance to the reverse lunge with overhead press and do 2 or 3, 60-second sets.

CALORIES BURNED

To calculate the number of calories burned doing the reverse lunge medicine ball overhead press, enter your weight and the duration of the exercise:

RELATED FULL BODY EXERCISES

Try these other full body exercises to get your heart rate up and burn even more calories:
Knee and elbow press up
Chest fly glute bridge
Bridge and twist
Inner thigh raise to plank

WORKOUT ROUTINES