Medicine Ball Single Leg Slam

Muscles worked

Setup

1. Stand with feet hip-width apart, holding a medicine ball with both hands at chest height.
2. Shift your weight entirely onto one leg, lifting the opposite foot slightly off the floor with a soft bend in the standing knee.
3. Engage your core and find a focal point on the ground to maintain balance.

How to do it

1. Inhale deeply as you reach the medicine ball high overhead, fully extending your arms and torso.
2. Exhale forcefully and contract your abs to slam the ball into the floor directly in front of your standing foot.
3. Hinge at the hips as you slam, following through with your arms while keeping the non-standing foot elevated.
4. Catch the ball on the bounce or quickly retrieve it, resetting your balance before the next repetition.

Form checklist

• Keep the standing knee tracking over the mid-foot, avoiding internal collapse.
• Maintain a neutral spine throughout the slam; avoid excessive rounding of the lower back.
• Ensure the non-working leg remains off the ground for the entire set to maximize stability demands.
• Keep your weight centered over the mid-foot of the standing leg.

Pro tips

• Focus on 'crunching' your ribcage toward your pelvis during the downward phase to maximize rectus abdominis and oblique recruitment.
• Drive through the heel of the standing leg and squeeze that glute to create a stable base for the high-velocity movement.
• Use your lats to pull the ball down, rather than just using your arms, to generate maximum power.

Make it harder

• Perform the slam slightly to the outside of the standing foot to increase the rotational stability requirement.
• Use a non-bouncing slam ball to force a deeper, more explosive hinge when retrieving the ball for the next rep.

Frequently asked

What muscles does the medicine ball single leg slam work?

The medicine ball single leg slam primarily targets the abs, glutes, hamstrings, obliques, and quadriceps, and also works the deltoids, lats, and serratus anterior as secondary muscles.

What equipment do you need for the medicine ball single leg slam?

The medicine ball single leg slam uses medicine ball.

Is the medicine ball single leg slam good for beginners?

The medicine ball single leg slam is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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