Outdoor Reverse Lunge Press

Beginner Level of Difficulty

The medicine ball reverse lunge press is a full body compound exercise that is suitable for all fitness levels.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

outdoor reverse lunge press - step 1

Step 1

Start in a standing position with your feet shoulder width apart. Hold the medicine ball in both hands in front of you.

outdoor reverse lunge press - step 2

Step 2

Step back with one foot and as your descend into the reverse lunge, press the medicine ball directly over your head.

outdoor reverse lunge press - step 3

Step 3

Step forward and return to a standing position and lower the medicine ball down to the front of your body.