Lunge to Balance-Overhead Press & Medicine Ball Twist Variations

Setup & Positioning (Both Variations)

• Stand tall with feet hip-width apart.
• Hold either dumbbells at shoulder height (press version) or a medicine ball at chest height (twist version).
• Engage your core and keep shoulders relaxed.

Key point: “Each rep flows from a strong lunge to a tall, balanced finish—control the transition.”

Variation 1 — Lunge to Balance with Overhead Press

Execution

1. Step forward into a lunge, lowering until both knees are bent to ~90 degrees.
2. As you push off the front foot, drive the back leg forward into a high-knee balance position.
3. At the same time, press the weights overhead in a smooth motion.
4. Lower the weights back to shoulder height as you step back to the start position.
5. Repeat all reps on one side, then switch legs.

Where You Should Feel It

• Quads, glutes, and hamstrings driving the lunge and balance
• Shoulders and triceps in the press
• Core stabilizing throughout

Variation 2 — Lunge to Balance with Medicine Ball Twist

Execution

1. Step forward into a lunge, holding the medicine ball close to your chest.
2. Push off the front foot, bringing the back leg forward into a high-knee balance position.
3. Once stable, rotate your torso toward the side of the lifted knee, keeping hips square.
4. Return to center and step back to start.
5. Repeat all reps on one side before switching.

Where You Should Feel It

• Quads and glutes powering the lunge and balance
• Obliques controlling the twist
• Core and hip stabilizers keeping posture tall

Where You Shouldn’t Feel It (Both Variations)

• Knee pain from poor lunge alignment
• Lower back strain from twisting or leaning
• Shoulder discomfort from pressing with poor form

Breathing

• Press version: Exhale as you press and balance, inhale as you return.
• Twist version: Exhale during the twist, inhale as you reset.

Common Mistakes to Avoid

1. Rushing the transition – Pause in balance for control.
2. Letting the knee cave inward – Keep the front knee aligned over the toes.
3. Pressing or twisting before stable – Get balance first, then add the upper-body movement.
4. Over-rotating in twist version – Rotate from the torso, not the lower back.