Single Leg Ball Slam
The single leg ball slam is a unilateral power exercise that combines the explosive force of a ball slam with a single-leg balance challenge. It targets the shoulders and core while requiring the standing leg and hip stabilizers to maintain balance throughout each slam.
How to do it
- Stand on one leg holding a medicine ball overhead with both hands.
- Engage your core and forcefully slam the ball to the ground in front of you.
- Maintain your balance on the single leg throughout the slam.
- Retrieve the ball and raise it back overhead.
- Complete all repetitions on one leg before switching.
Form cues
- Keep your standing knee slightly soft.
- Brace your core before lifting the ball overhead.
- Drive the ball down using your whole upper body.
- Keep your gaze forward to maintain your balance.
Breathing: Inhale deeply as you raise the medicine ball overhead, and exhale forcefully as you slam the ball down.
Common mistakes
- Locking the standing knee can strain the joint and reduce balance.
- Rounding the lower back when bringing the ball overhead puts unnecessary stress on the spine.
- Rushing the movement leads to poor balance and a weak slam.
Muscles worked
Primary: delts. Secondary: core, lats, quads.
Suggested sets & reps
Get fitter
3 sets × 6 reps per leg, rest 60 s
Lose weight
3 sets × 6–8 reps per leg, rest 60 s
Build muscle
3–4 sets × 6–8 reps per leg, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have knee or shoulder discomfort, ease off or choose a gentler option like a standard ball slam.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I cannot keep my balance on one leg?
Try the standard medicine ball slam first to build power and coordination before attempting the single-leg version.
How heavy should the medicine ball be?
Choose a light to moderate ball so you can control your balance and power without straining your shoulders.
Should I feel this in my lower back?
No, you should feel this in your shoulders, core, and standing leg. If your lower back hurts, reduce the weight or stop.