Ball reverse lunge

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

Orbit

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WorksGlutesQuadsAbs

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.
Step back and lower the back knee
Drive through the front heel to stand

Muscles worked

Ball reverse lunge: 3D figure mid-rep with the glutes and quads highlighted

Glutes · main
Quads · main
Abs

Equipment

Medicine ball

Alternatives

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

Dumbbell overhead lungeDumbbells
Dumbbell step-up with knee driveDumbbells and Plyo box or step
Front-rack barbell lungeBarbell and Squat rack
Front-rack kettlebell reverse lungeKettlebells
Goblet reverse lungeKettlebells
Kettlebell overhead reverse lungeKettlebells

More glutes exercises

DeadliftBarbell
Trap bar deadliftTrap bar
Power cleanBarbell
Back extensionFlat bench
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step

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