Side Medicine Ball Lunge

Beginner Level of Difficulty

The side medicine ball lunge is a beginner lower body exercise. This is a great exercise that targets the adductors and inner thighs and is suitable for any fitness level.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

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

side medicine ball lunge - step 1

Step 1

Start in a standing position with your feet shoulder width apart.

side medicine ball lunge - step 2

Step 2

Step out into a side lunge position and lower your weight on to your outside leg.

side medicine ball lunge - step 3

Step 3

Push your body back up to the standing position through the heel of your outside foot.