Sagittal Plane Lunge With Overhead Medicine Ball Press
Perform a sagittal plane lunge while holding a medicine ball overhead. This exercise engages your lower body and core while enhancing shoulder stability.
- Stand upright with your feet shoulder-width apart, holding a medicine ball overhead.
- Step forward with one leg into a lunge position, keeping your front knee aligned with your ankle.
- Lower your body until both knees are bent at about 90 degrees.
- Push through your front heel to return to the starting position while maintaining the overhead position of the medicine ball.
How to perform the Sagittal Plane Lunge With Overhead Medicine Ball Press
- Set up. Set up in a stable, balanced starting position appropriate for the Sagittal Plane Lunge With Overhead Medicine Ball Press 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 quadriceps.
- 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 quadriceps 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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