Medicine-Ball Lunge with Bicep Curl

1. Start by standing with your feet shoulder-width apart and holding a medicine ball at chest height with both hands.

2. Step forward with one leg into a lunge position, making sure your front knee is directly above your front ankle and not extending past your toes. Your back knee should gently touch or be close to the ground in a 90-degree angle. This targets the quadriceps and glutes of your front leg and hamstrings of your back leg.

3. As you lunge down, curl the medicine ball towards your chest in a bicep curl movement, targeting the biceps and forearms.

4. Maintain an upright torso and a tight core throughout the exercise for balance and stability.

5. Push through the heel of your front foot to return to the starting position, lowering the medicine ball back to chest height.

6. Repeat the motion, lunging with the opposite leg and performing a bicep curl. This completes one repetition.

7. Aim for a set number of repetitions per leg and rest before starting a new set. Adjust the weight of the medicine ball to match your strength and fitness level.

Ensure proper form and breathing throughout the exercise to maximize effectiveness and reduce the risk of injury. Adjust the difficulty by using a heavier or lighter medicine ball.

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