Medicine Ball Single Leg Deadlift
Description
The medicine ball single-leg deadlift performs a single-leg Romanian deadlift while holding a medicine ball as a light counterbalance and load. The med ball provides enough weight to challenge the hinge while serving as a counterbalance for better single-leg balance.
Muscle Group
Equipment Required
Medicine Ball Single Leg Deadlift Instructions
- Stand on your right leg holding a medicine ball in front of you.
- Hinge at the right hip — push your left leg straight behind you.
- Lower the med ball toward the floor as your torso descends.
- Continue until you feel a hamstring stretch.
- Drive through your right hip to stand back up.
- The med ball serves as both load and counterbalance.
- Complete reps, then switch legs.
- Aim for 8 to 12 reps per leg.
Medicine Ball Single Leg Deadlift Form & Visual
Medicine Ball Single Leg Deadlift Benefits
- Light loading with counterbalance benefit
- Builds single-leg hinge strength
- Develops balance and proprioception
- Med ball is easier to hold than dumbbells for beginners
- Useful for warm-up or accessory work
- Accessible and simple
Medicine Ball Single Leg Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Core (stabilizer)
- Gluteus medius (balance)
Medicine Ball Single Leg Deadlift Variations & Alternatives
- Bodyweight Single-Leg Deadlift
- Single-Leg Dumbbell Deadlift
- Landmine Single-Leg RDL
- KB Single-Leg RDL
- Med Ball Single-Leg Squat
