Begin this exercise by standing upright while holding the medicine ball out in front of you just below chest level. Your elbows should not be locked.
Step forward with one leg and lower your body to 90 degrees at both knees. Donít let your knees go past the plane of your toes. Your thigh should be parallel to the floor at this point in the exercise. As you step forward, rotate your torso to the same side you step to (right leg forward then twist to the right) with the ball, keeping arms straight out in front of you. Push back to an upright position with your forward leg and bring arms back to the center of your body. Try doing 2 sets of 10-12 repetitions for each leg.
Progress with a heavier medicine ball.
Muscles Worked: Quads, Glutes, Shoulders, Obliques