Set-up: Stand tall with your feet hip-width apart. Hold the medicine ball with both hands at chest level, elbows slightly bent.
Movement: Take a big step forward with your right foot. Lower your body until your front thigh is parallel to the ground and your back knee is just above the floor (90/90 position). Keep your torso upright and core engaged. While moving into the lunge position, rotate your torso toward your front leg with control. Rotate back to center, then push through your front heel to return to standing. You can make the exercise easier or harder by keeping the ball closer or further away from your body.
Emphasis: Use your full body—not just arms. Keep the core tight and stable. Focus on control, not just brute strength.
