Medicine-Ball Single-Leg Slam
Build stability & power! Single-leg slams with a medicine ball targets your core, balance, and coordination. Get stronger, one slam at a time.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand on one leg, holding a medicine ball with both hands above your head. Ensure that your standing knee is slightly bent for stability.
2. Engage your core muscles to maintain balance.
3. In a controlled yet explosive motion, bring the ball down across your body towards the outside of your standing leg.
4. As you slam the ball towards the floor, bend at the hips and knees, engaging your core and glutes to control the downward movement.
5. Catch the ball on the rebound if the ball is of a bouncing variety or pick it up if it's a dead-weight medicine ball, and return to the starting position above your head.
6. Switch legs and repeat the exercise for the desired number of repetitions on each leg.
Ensure to perform the exercise with proper form to avoid any injuries. It's recommended to start with a lighter medicine ball and progress to heavier weights as you build up strength and coordination.
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