Medicine Ball Lunge Pass | Friends

Quick Intro

Two partners stand face to face, one holding a medicine ball. Both step back into a reverse lunge together. As they come back up to standing, the partner with the ball passes it at chest height to the other. They lunge again on the other leg and pass it back at the top. The ball crosses once per lunge, so both have to finish each lunge fully before the pass can happen.

The reverse lunge itself, stepping back and lowering the back knee toward the floor, is taught at Reverse Lunge, and the pass is a light version of the Medicine Ball Chest Pass. This guide covers combining them as a pair: the distance, which leg to lunge on and the timing of the pass.

What You’ll Need

A medicine ball of two to four kilograms.
Clear space behind each partner for a full step back, about a metre each.
A flat, non-slip floor.

How It Works

Stand facing each other, about two metres apart.
Whoever starts with the ball tucks it against the chest, elbows bent.
Agree which leg steps back first. Many pairs mirror each other, both stepping back with the right leg.
Both step back into a reverse lunge together, lowering the back knee toward the floor.
Drive up through the front foot and step back to standing.
As you arrive at standing, the partner with the ball passes it at chest height to the other.
Lunge on the other leg and pass it back at the top. Continue, alternating legs each rep.

Keeping Time Together

Pass at the top, when both are standing. The pass only works once both partners have finished the lunge and brought the feet together. That makes sure both finish every rep.

Match the pace. One partner says “back” and “up” for the first few reps.

Pass to the chest. A pass to the chest is caught without moving the feet. A wild pass makes the catcher step and lose the rhythm.

Hold the ball close in the lunge. The person holding it keeps it at the chest while lunging, elbows bent.

How Many

Sets of 10 to 16 lunges, alternating legs, one pass per rep. Rest a minute between sets. Two or three sets is plenty.

Making It Easier or Harder

Easier: a lighter ball or a shorter step back.
Harder: a heavier ball, a pause in the bottom of the lunge or a slower lowering.

Staying Safe

Clear space behind each partner for the step back.
A controlled, chest-height pass only.
Do not pass while either partner is still in the lunge.
Stop for knee pain.

Common Mistakes

Passing from the lunge. Wait until both are standing.
Short lunges. The rhythm tempts you to cut the step. Keep the full lunge.
Losing balance on the catch. Stand tall with feet together before catching.
Lunging on the same leg every rep. Alternate.

Choosing the Ball

The ball is held through every lunge by one of you, so it adds a little load to that person’s legs and asks the arms to keep it still at the chest. Two or three kilograms is right for most pairs. If the person holding the ball tips forward as they step back, the ball is too heavy or held too far from the body. Pull it in against the chest and try a lighter one.

Getting Better Over Time

Once the rhythm is easy, slow the lowering to a count of three and keep the pass sharp at the top. Over a few weeks you can move to a slightly heavier ball. Note the reps and the ball weight so you can see the change.

Fitting It Into a Session

Use it as a leg block in the middle of a session or as part of a warm-up with a light ball. It pairs well with the Medicine Ball Squat Pass for a partner leg circuit.

Reverse Lunge is the base lunge.
Medicine Ball Squat Pass passes at the bottom of a squat.
Sit-up Ball Pass passes at the top of a sit-up.

FAQ

Should we lunge on the same leg as each other?

Mirroring, both on the right, is easiest to coordinate. Either way works if you agree.

What if one of us is slower?

The faster partner matches the slower one. The pass waits for both.

Can we lunge forward?

The reverse lunge keeps the space between partners fixed. A forward lunge brings you closer each rep, which makes the pass awkward.

Which partner should start with the ball?

Either. Over a set it changes hands every rep, so both carry it for the same number of lunges.