Ball lateral lunge

A compound exercise for the adductors and glutes, with help from the quads. Equipment: medicine ball.

Orbit

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WorksAdductorsGlutesQuads

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hold a ball at your chest, feet together.
Step wide and reach the ball toward the bent knee
Push back to the middle

Muscles worked

Ball lateral lunge: 3D figure mid-rep with the adductors and glutes highlighted

Adductors · main
Glutes · main
Quads

Equipment

Medicine ball

Alternatives

Exercises that train the same main muscles. See all ball lateral lunge alternatives.

Band lateral lungeResistance bands
Barbell curtsy lungeBarbell and Squat rack
Barbell lateral lungeBarbell and Squat rack
Dumbbell side-to-side squatDumbbells
Goblet lateral lungeDumbbells
Kettlebell curtsy lungeKettlebells

More adductors exercises

Side plank with top leg on benchFlat bench
Side-to-side squatNo equipment
Kettlebell sumo deadliftKettlebells
Lateral lungeNo equipment
Hip adduction machineHip abduction and adduction machine
Sumo deadliftBarbell

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