Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Lunge forward with your right leg. Lower your body until your front thigh is parallel to the ground and your back knee hovers. Keep your front knee over your ankle and the medicine ball overhead. Pause briefly, then drive through your front heel to return to the starting position. Repeat, alternating legs.
Engage your core muscles throughout the exercise to stabilize your torso and protect your lower back, preventing excessive arching or rounding. Maintain a consistent overhead position of the medicine ball, resisting the urge to let it drift forward or backward as you lunge, which will challenge your shoulder stability. Ensure your front knee tracks directly over your ankle, avoiding inward or outward collapse, to protect your knee joint and maximize muscle activation. As you drive back to the starting position, focus on pushing through your front heel to fully engage your glutes and hamstrings, rather than relying on your toes. Maintain an upright torso throughout the movement, resisting the tendency to lean forward, which would shift your weight and compromise balance.
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