Instructions:
- 1Stand with feet hip-width apart and hold the medicine ball with both hands in front of you
- 2Step forward with one foot and lower your body into a lunge
- 3While in the lunge, perform a biceps curl with the medicine ball
- 4Push through the front foot to return to the start position
- 5Repeat on the other side
Tips:
- Keep your back straight and chest lifted during the lunge
- Do not let your knee go over your toes when lunging
- Keep your elbows close to your body during the biceps curl
- Engage your core for balance and stability
Medicine Ball Lunge with Biceps Curl
The Medicine Ball Lunge with Biceps Curl is an effective full-body exercise that primarily targets the Biceps Brachii, Gluteus Maximus, and Quadriceps. This dynamic movement not only strengthens the muscles in your hips and thighs but also engages your upper arms, making it a fantastic addition to any workout routine.
To perform this exercise, start by standing upright while holding a medicine ball at chest height. Step forward into a lunge position with one leg while simultaneously curling the medicine ball towards your shoulders. This combination of movements not only enhances strength but also improves coordination and stability.
Instructions for the Medicine Ball Lunge with Biceps Curl
- Start by standing tall with your feet hip-width apart, holding the medicine ball at chest level.
- Take a step forward with your right foot, lowering your hips until both knees are bent at about 90-degree angles.
- As you lunge, perform a biceps curl by bending your elbows and raising the medicine ball towards your shoulders.
- Push through your front heel to return to the starting position while lowering the medicine ball back to chest level.
- Repeat the movement on the other side.
Tips for Success
- Engage Your Core: Keep your core tight throughout the exercise to maintain balance and protect your lower back.
- Choose the Right Weight: Select a medicine ball that challenges you without compromising your form.
- Maintain Proper Form: Ensure that your front knee does not extend past your toes during the lunge.
- Breathe: Inhale as you lower into the lunge and exhale as you return to the starting position.
This exercise can be adjusted in terms of intensity by increasing the weight of the medicine ball or the number of repetitions performed. The Medicine Ball Lunge with Biceps Curl is often referred to simply as a "lunge with curl," and it’s a versatile exercise suitable for a range of fitness levels. Incorporate this movement into your routine to enhance strength, stability, and overall fitness.