Medicine Ball Lunge Leg Pass
Lunge with medicine ball passed under the front thigh — combined single-leg work and trunk coordination.
Level: Foundation
Primary: Cardio Full Body
Movement: Compound
Tags: Lunge Unilateral
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Basketball Football Lacrosse Soccer Tennis
Target muscles
The quadriceps and gluteus maximus of the front leg drive the lunge. The trunk and obliques drive the ball pass-through. The shoulders and grip hold the ball.
How to perform
Setup
Stand holding a medicine ball at chest level.
Execution
Step into a forward lunge. At the bottom, pass the ball under the front thigh from one hand to the other. Return to standing. Switch legs and repeat.
Common mistakes
- Hunched over to pass the ball.
- Front knee shooting past the toes.
- Same load both sides without checking.
- Going too heavy.
- Rushing.
Progressions and regressions
Regress to bodyweight lunges. To progress, increase ball weight or chain with thrusters.
Programming notes
Combined single-leg and trunk work. 3 sets of 6-10 per side, twice a week.
