Exercise guide
Medicine Ball Lunge With Biceps Curl
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
This compound movement combines a lower-body lunge with an upper-body curl, challenging stability, coordination, and total-body strength. It targets the legs and glutes while simultaneously engaging the biceps and core for balance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with feet hip-width apart, holding a medicine ball with both hands at waist level using an underhand or neutral grip.
- Engage your core and pull your shoulders back and down to create a stable base.
- Ensure you have enough space in front of you to take a full stride forward.
How to do it
- Step forward with one leg and lower your hips until both knees are bent at approximately 90 degrees.
- As you descend into the lunge, exhale and curl the medicine ball toward your chest, keeping your elbows tucked close to your ribs.
- Inhale as you lower the ball back down while simultaneously pushing off the front foot to return to the starting position.
- Maintain a controlled 2-1-2 tempo: 2 seconds down, 1 second pause at the bottom, 2 seconds back to start.
Form checklist
- Keep your torso upright and chest proud; avoid leaning forward as you lunge.
- Ensure your front knee stays aligned with your toes and does not cave inward.
- Keep your back knee hovering just above the floor at the bottom of the movement.
- Maintain a tight core to prevent the weight of the ball from pulling you off balance.
Pro tips
- Squeeze the medicine ball between your palms throughout the movement to increase forearm and chest activation.
- Focus on a 'soft landing' with the front foot to maximize muscle recruitment and protect the knee joint.
- Pause for a split second at the bottom of the lunge to maximize the isometric tension on your quads and glutes.
Make it harder
- Add a torso rotation over the lead leg at the bottom of the lunge before returning to the start.
- Perform the exercise as a walking lunge to significantly increase the cardiovascular and balance challenge.
Frequently asked
- What muscles does the medicine ball lunge with biceps curl work?
- The medicine ball lunge with biceps curl primarily targets the biceps, calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the medicine ball lunge with biceps curl?
- The medicine ball lunge with biceps curl uses medicine ball.
- Is the medicine ball lunge with biceps curl good for beginners?
- The medicine ball lunge with biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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