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Sagittal Plane Lunge With Overhead Medicine Ball Press

Sagittal Plane Lunge With Overhead Medicine Ball Press

The Sagittal Plane Lunge with Overhead Medicine Ball Press is a dynamic and challenging exercise that targets multiple muscle groups in your body. This compound exercise incorporates elements of lower body strength training and upper body pressing, making it a great choice for anyone looking to build functional strength and improve overall athleticism. In the sagittal plane lunge component of the exercise, you'll be primarily working your quadriceps, hamstrings, glutes, and calves. This movement not only strengthens these lower body muscles but also helps to improve your balance and stability. Adding the overhead medicine ball press further engages the muscles in your shoulders, chest, and triceps. This dual-action exercise effectively works your entire body, helping you to maximize your workout and burn more calories in less time. Engaging in the Sagittal Plane Lunge with Overhead Medicine Ball Press regularly can have numerous benefits. It improves lower body strength and power, enabling you to perform day-to-day activities with greater ease. The upper body pressing component also helps to enhance your shoulder stability and functional pressing strength, making it an excellent exercise for athletes involved in sports that require overhead movements like throwing or swinging. To fully reap the benefits of this exercise, it's important to maintain proper form throughout each repetition. Keep your core engaged, chest lifted, and shoulders relaxed. Start with a lighter medicine ball weight and gradually increase as you become more comfortable and confident with the movement. Always listen to your body, and if you experience any pain or discomfort, adjust the exercise or seek guidance from a fitness professional. Incorporate the Sagittal Plane Lunge with Overhead Medicine Ball Press into your workout routine to add variety and challenge. Remember to warm up before diving into any exercise and cool down afterward to aid in muscle recovery. Whether you're working out at a gym or at home, this exercise can be a valuable addition to your fitness regimen, helping you reach your goals and improve your overall strength and stability.


  • Start by standing with your feet shoulder-width apart and holding a medicine ball with both hands at chest height.
  • Take a step forward with your right foot, and as you do, simultaneously lower your body into a lunge position. Both knees should be bent at a 90-degree angle, with your back knee hovering above the ground.
  • As you lower into the lunge, extend your arms straight overhead, keeping the medicine ball in your hands.
  • Push off your right foot and return to the starting position, bringing the medicine ball back to chest height.
  • Repeat the same movement, alternating legs with each repetition.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to properly stabilize your body.
  • Focus on maintaining proper form and alignment throughout the movement to avoid injury.
  • Start with a lighter medicine ball weight and gradually increase as you become more comfortable and stronger.
  • Breathe evenly and exhale as you press the medicine ball overhead, inhaling as you lower it back down.
  • Keep your chest lifted and your shoulders relaxed while performing the lunge and press.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
  • Don't forget to warm up before starting this exercise to prepare your muscles for the workout.
  • Remember to cool down and stretch after completing the exercise to aid in recovery and prevent muscle tightness.
  • Incorporate this exercise into a well-rounded workout routine that targets other muscle groups for optimal results.
  • Listen to your body and adjust the intensity of the exercise based on your fitness level and personal limitations.


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