The Med Ball Pistol Squat is a dynamic full-body workout that boosts leg power, balance, and flexibility by squatting on a single leg while holding a medicine ball. Excellent for comprehensive lower-body development.
Stand tall with a medicine ball in your hands, held at chest height.
2
Lift one foot off the ground, balancing on the other foot.
3
Lower your body into a squat, keeping your balance on the foot on the ground.
4
Squat down as far as you can go, aiming to get your thigh parallel to the floor, all while keeping the other leg extended in front of you. Keep the medicine ball in front of your chest.
5
Push through your grounded foot to return to the standing position, then switch to the other foot and repeat. Make sure to keep your knees properly aligned with your feet in order to prevent injury.
Stand tall with a medicine ball in your hands, held at chest height.
Lift one foot off the ground, balancing on the other foot.
Lower your body into a squat, keeping your balance on the foot on the ground.
Squat down as far as you can go, aiming to get your thigh parallel to the floor, all while keeping the other leg extended in front of you. Keep the medicine ball in front of your chest.
Push through your grounded foot to return to the standing position, then switch to the other foot and repeat. Make sure to keep your knees properly aligned with your feet in order to prevent injury.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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