Legs · Medicine Ball
Medicine Ball Lunge with Biceps Curl
How to do the medicine ball lunge with biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Hold a medicine ball in both hands at your thighs. Step forward into a lunge, lowering until both knees reach about 90 degrees, and as you sink curl the ball up toward your chest. Lower the ball as you push back to standing, then alternate legs.
- 1Feel your front-leg quad and glute drive the lunge as your biceps curl
- 2the ball
- 3Keep your torso upright so the curl stays strict and controlled
- 4Push through the front heel to return to standing
Common mistakes
- Do not let the front knee cave inward or drift past your toes
- Avoid swinging the ball; curl it with control
- Do not lean forward as you descend into the lunge
Muscles worked
The medicine ball lunge with biceps curl mainly works the quads, biceps, and glutes, with the hamstrings, forearms, lower abs, and adductors assisting.
- QuadsPrimary
- BicepsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Lower AbsSupport
- AdductorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the medicine ball lunge with biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.