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Medicine Ball Single-Leg Deadlift

AdvancedStrengthTier T3

You hold a medicine ball in both hands in front of your waist and shift your weight onto one leg with a softened knee. You hinge forward at the hip while the other leg sweeps back, then return to standing.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

medicine_ball

Home Options

  • medicine ball

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Pick up a medicine ball with both hands and hold it in front of your waist. Choose a light ball and a clear space.
  • Soften your right knee and shift your weight onto your right leg, and keep the ball at your waist before the first hinge.
  1. A man standing on his right leg with a slightly bent knee, holding a medicine ball in both hands in front of his waist.

    Step 1 of 3

    Hold a medicine ball in both hands in front of your waist. Soften your right knee and shift your weight onto your right leg.

  2. A man hinged forward on his right leg with his left leg lifted behind him and a medicine ball hanging straight down from his hands.

    Step 2 of 3

    Hinge with your right hip while reaching your left leg up behind you. Let the ball hang straight down.

  3. A man standing on his right leg with a slightly bent knee, holding a medicine ball in both hands in front of his waist.

    Step 3 of 3

    Hold a medicine ball in both hands in front of your waist. Soften your right knee and shift your weight onto your right leg.

Breathing

  • Breathe normally.

Safety Information

The ball counterbalances the body, which makes the position easier to reach. Go down in weight if form slips. If anything hurts or feels wrong, stop and ask a qualified health professional. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.