Medicine Ball Single Leg Deadlift
Perform a single leg deadlift using a medicine ball to enhance balance and strength.
- Stand on one leg with a slight bend in the knee.
- Hold the medicine ball in front of you with both hands.
- Hinge at the hips, lowering the ball towards the ground while extending the free leg behind you.
- Keep your back straight and core engaged throughout the movement.
- Return to the starting position by driving through the heel of the standing leg.
How to perform the Medicine Ball Single Leg Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Medicine Ball Single Leg Deadlift using your medicine ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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