Medicine-Ball Lunge with Bicep Curl
Strengthen legs & biceps! Lunge with a medicine ball, adding a bicep curl. Full body workout for strength & balance.
The Medicine-Ball Lunge with Bicep Curl is a compound exercise that mainly works the quads and biceps, with help from the glutes & hips and hamstrings. You'll need: medicine ball.
Required Equipment
Medicine-Ball Lunge with Bicep Curl Muscles Worked
Primary
Quads (quadriceps femoris); Biceps (biceps brachii)
Secondary
Glutes (gluteus maximus); Hamstrings
Medicine-Ball Lunge with Bicep Curl Variations and Alternatives
How to do the Medicine-Ball Lunge with Bicep Curl
Start by standing with your feet shoulder-width apart and holding a medicine ball at chest height with both hands.
Step forward with one leg into a lunge position, making sure your front knee is directly above your front ankle and not extending past your toes. Your back knee should gently touch or be close to the ground in a 90-degree angle. This targets the quadriceps and glutes of your front leg and hamstrings of your back leg.
As you lunge down, curl the medicine ball towards your chest in a bicep curl movement, targeting the biceps and forearms.
Maintain an upright torso and a tight core throughout the exercise for balance and stability.
Push through the heel of your front foot to return to the starting position, lowering the medicine ball back to chest height.
Repeat the motion, lunging with the opposite leg and performing a bicep curl. This completes one repetition.
Aim for a set number of repetitions per leg and rest before starting a new set. Adjust the weight of the medicine ball to match your strength and fitness level.
Ensure proper form and breathing throughout the exercise to maximize effectiveness and reduce the risk of injury. Adjust the difficulty by using a heavier or lighter medicine ball.
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Medicine-Ball Lunge with Bicep Curl FAQs
What muscles does the Medicine-Ball Lunge with Bicep Curl work?
The Medicine-Ball Lunge with Bicep Curl mainly works the quads and biceps, with help from the glutes & hips and hamstrings. The main muscles are the quadriceps femoris and biceps brachii.
What equipment do you need for the Medicine-Ball Lunge with Bicep Curl?
Medicine ball.
Is the Medicine-Ball Lunge with Bicep Curl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Medicine-Ball Lunge with Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Medicine-Ball Lunge with Bicep Curl variations and alternatives?
Similar exercises include the Bicep Front Step Curl, Dumbbell Lunge with Bicep Curl, Medicine-Ball Overhead Catch & Throw and Medicine-Ball Against-Wall Chest Pass.
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