Medicine Ball Lunge with Biceps Curl
Perform a lunge while holding a medicine ball. Start by standing upright with your feet shoulder-width apart and the medicine ball at chest level.
- Step forward with your right leg into a lunge position, keeping your knee aligned with your ankle.
- As you lunge, curl the medicine ball towards your chest.
- Push through your right heel to return to the starting position while lowering the medicine ball back to chest level.
- Repeat on the left side.
How to perform the Medicine Ball Lunge with Biceps Curl
- Set up. Set up in a stable, balanced starting position appropriate for the Medicine Ball Lunge with Biceps Curl using your medicine ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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