Medicine Ball Single Leg Deadlift

Medicine Ball Single Leg Deadlift

Description

This exercise involves standing on one leg while holding a medicine ball and bending forward to touch the ball to the ground, then returning to a standing position. It helps to improve balance, stability, and strength in the legs and core.

Muscle Group

Equipment Required

Medicine Ball Single Leg Deadlift Instructions

  1. Stand with your feet hip-width apart, holding a medicine ball in both hands at chest height.
  2. Lift your left foot off the ground and balance on your right foot.
  3. Slowly hinge forward at the hips, keeping your back straight and extending your left leg behind you.
  4. Lower the medicine ball towards the ground, keeping your arms straight.
  5. Pause when your torso and left leg are parallel to the ground.
  6. Engage your glutes and hamstrings to lift your torso and left leg back up to the starting position.
  7. Repeat for the desired number of reps, then switch sides.

Medicine Ball Single Leg Deadlift Form & Visual

Medicine Ball Single Leg Deadlift

Medicine Ball Single Leg Deadlift Benefits

  • Improves balance and stability
  • Strengthens the glutes, hamstrings, and lower back
  • Increases core strength and stability
  • Improves hip mobility and flexibility
  • Enhances overall athletic performance

Medicine Ball Single Leg Deadlift Muscles Worked

  • Hamstrings
  • Glutes
  • Lower back
  • Core

Medicine Ball Single Leg Deadlift Variations & Alternatives

  • Medicine Ball Single Leg Deadlift with Knee Drive
  • Medicine Ball Single Leg Deadlift with Lateral Reach
  • Medicine Ball Single Leg Deadlift with Overhead Press
  • Medicine Ball Single Leg Deadlift with Twist
  • Medicine Ball Single Leg Deadlift with Curl