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Glutes · Intermediate

Medicine Ball Single Leg Deadlift

Hip-hinge drill that develops posterior-chain strength and control using a medicine ball, with emphasis on the glutes and hamstrings.

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Exercise overview

Training details

GlutesHamstringsCore

Equipment

Medicine Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on one leg holding a medicine ball in front of you.
  2. 02Hinge at your hips to lower the ball toward the ground while extending the free leg behind you.
  3. 03Keep your back straight and core engaged.
  4. 04Return to standing position by driving through the heel of your planted foot.
  5. 05Complete the prescribed repetitions, then change sides and repeat with the same control.

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