Lunge Med Ball Throw
Lunge Med Ball Throw
A split-stance throw that trains you to drive power from the legs and hips while the trunk stays braced—excellent for sport positions that aren’t symmetrical.
Muscles Targeted
Glutes, quads, hip stabilizers, trunk anti-extension/anti-rotation stiffness, plus upper body force transfer.
Key Benefits
- Builds power in split-stance positions
- Reinforces hip drive with a braced trunk
- Great for sprinting, cutting, and field sports
- Easy to progress with speed and ball weight
Equipment Needed
Medicine ball + solid wall (or partner) and enough space to step into a lunge.
How to Perform Lunge Med Ball Throw
- Start facing the wall in a split stance (or step into the lunge).
- Brace the trunk and keep weight centered through the front foot.
- Drive through the legs/hips and throw into the wall.
- Reset your stance and repeat with crisp reps.
- Switch lead leg and match sides.
Programming Options
- 3–5 sets of 4–8 reps per side
- Rest 60–120 seconds
- Keep every rep fast and clean
Why This Variation Works
Many sport moves happen off one leg. This builds usable power and force transfer in that exact stance.
When to Use It
Power days, pre-sprint prep, or as a low-equipment explosiveness option in-season.
Frequently Asked Questions
How far from the wall should I stand?
Usually 3–6 feet. Far enough to move fast without jamming the catch.
Should I alternate legs each rep?
Either works. Alternating is great for flow; same-side sets help power output.
What if my front knee caves in?
Reduce load and slow down slightly until alignment stays solid, then build speed back up.