Med Ball Slam on Floor in Lunges
The med ball slam on floor in lunges combines a stationary lunge with an explosive medicine ball slam to challenge lower body strength and upper body power simultaneously. It targets the quadriceps and glutes through the lunge while developing shoulder explosiveness.
How to do it
- Stand in a lunge stance with one foot forward, holding a medicine ball overhead.
- Lower into the lunge and simultaneously slam the medicine ball down to the ground.
- Pick the ball up and return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Form cues
- Keep your front knee aligned with your toes.
- Brace your core as you lower into the lunge.
- Drive the ball down using your whole body, not just your arms.
- Maintain an upright torso throughout the movement.
Breathing: Inhale as you lower into the lunge and raise the ball, then exhale forcefully as you slam the ball down.
Common mistakes
- Letting the front knee cave inward, which places unnecessary stress on the joint.
- Rushing the descent, leading to a loss of balance and poor core engagement.
- Bending too far forward from the waist, reducing the work done by your quads and glutes.
Muscles worked
Primary: quads. Secondary: glutes, shoulders, core.
Suggested sets & reps
Get fitter
3 sets × 10 reps per leg, rest 60 s
Lose weight
3–4 sets × 10–12 reps per leg, rest 60 s
Build muscle
3 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel knee or lower back discomfort, ease off or choose a gentler option.
- Stop immediately if you experience any sharp pain during the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my lower back instead of my legs?
This usually happens if you arch your back or lean forward too much. Focus on keeping your torso upright and bracing your core before you start.
How heavy should the medicine ball be?
Start with a light ball that allows you to maintain your balance and form throughout every repetition without rushing.
Can I do this exercise without a medicine ball?
You can practice the lunge portion using bodyweight first, but the slam motion specifically requires a weighted ball designed to absorb impact.