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.
The Medicine-Ball Single-Leg Slam mainly works the core and glutes & hips, with help from the back. You'll need: medicine ball.
Required Equipment
Medicine-Ball Single-Leg Slam Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Obliques; Lats (latissimus dorsi)
Medicine-Ball Single-Leg Slam Variations and Alternatives
How to do the Medicine-Ball Single-Leg Slam
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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Medicine-Ball Single-Leg Slam FAQs
What muscles does the Medicine-Ball Single-Leg Slam work?
The Medicine-Ball Single-Leg Slam mainly works the core and glutes & hips, with help from the back. The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Medicine-Ball Single-Leg Slam?
Medicine ball.
What workout day should the Medicine-Ball Single-Leg Slam go on?
It belongs on leg day in a push/pull/legs routine.
What are some Medicine-Ball Single-Leg Slam variations and alternatives?
Similar exercises include the Behind-Head Ball Slam, Bodyweight Front Slam, Medicine-Ball Goblet Squat and Medicine-Ball Lunge with Bicep Curl.
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