Lunge deep while pressing a med ball locked overhead.
Keep the ball directly over your shoulders, don't let it drift forward.
The Medicine Ball Overhead Lunge is a Quads-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your quads volume for the week.
The Medicine Ball Overhead Lunge primarily works the Quads with Glutes assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
