Medicine Ball Single Leg Balance Throw

Muscles worked

Setup

1. Place a Bosu ball (flat side down) approximately 3 to 5 feet away from a solid wall.
2. Stand in the center of the Bosu ball with one foot, maintaining a slight bend in the standing knee.
3. Hold a medicine ball with both hands at chest height, keeping your elbows tucked and shoulders down.
4. Find your balance and engage your core to establish a stable starting position.

How to do it

1. Inhale to prepare, then exhale sharply as you throw the medicine ball straight forward against the wall using a chest-pass motion.
2. Catch the ball on the rebound, immediately engaging your core and stabilizing your standing leg to absorb the impact.
3. Maintain a controlled tempo, ensuring you are fully stable and have regained balance before initiating the next throw.
4. Complete the prescribed repetitions on one leg before switching to the other side.

Form checklist

• Keep the standing knee 'soft' and slightly bent to absorb shock and maintain balance.
• Maintain an upright torso; avoid leaning forward or backward during the throw and catch.
• Keep your gaze fixed on the wall to assist with spatial awareness and stability.
• Ensure the hips remain level and do not allow the non-standing hip to drop.
• Engage the glute of the standing leg to provide a solid base of support.

Pro tips

• Focus on 'bracing' your midsection just before the catch to minimize trunk sway and improve anti-rotational control.
• Use the 'tripod foot' concept on the Bosu ball, pressing through the big toe, pinky toe, and heel for maximum stability.
• Minimize the time between the catch and the next throw to increase the reactive demand on your nervous system.

Make it harder

• Perform the exercise standing on the flat side of the Bosu ball to significantly increase ankle and knee instability.
• Incorporate a rotational throw by bringing the ball to the hip of the standing leg before throwing, increasing the demand on the obliques.

Frequently asked

What muscles does the medicine ball single leg balance throw work?

The medicine ball single leg balance throw primarily targets the abs, glutes, hip flexors, obliques, and quadriceps, and also works the deltoids, erector spinae, and serratus anterior as secondary muscles.

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

The medicine ball single leg balance throw uses medicine ball.

Is the medicine ball single leg balance throw good for beginners?

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

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