Single Leg Squat (Medicine Ball)

An advanced single-leg squat variation performed while holding a medicine ball, requiring significant leg strength and balance.

Instructions

1. Stand on one leg while holding a medicine ball at chest height with both hands.
2. Keep your torso upright and core engaged as you bend the standing leg.
3. Lower your body by squatting down on the single leg as far as safely possible.
4. The free leg can extend forward for counterbalance if needed.
5. Drive through the heel of your standing leg to return to the starting position.
6. Complete all reps on one side before switching.

Tips

• This is an advanced movement; practice the bodyweight version before adding a medicine ball.
• Maintain an upright torso throughout to minimize strain on the knee.
• The medicine ball helps with counterbalance and shifts your center of gravity.
• Start with shallow ranges of motion and progress depth as strength and mobility improve.
• Your non-working leg can assist slightly with balance without contributing to the lift.