How To Do Medicine Ball Pistol Squat

By: Chris Freytag, CPT

Chris Freytag demonstrating a medicine ball pistol squat wearing a black top and workout pants.

The Medicine Ball Pistol Squat strengthens the glutes, legs and shoulders and challenges your balance and stability. We all know the value of a basic squat for strengthening our glutes and legs. They are a staple in any good workout routine! However, taking one foot off the ground and turning it into a single leg squat adds not only a new challenge in terms of your balance, but also increases the stability in the leg you are standing on as well as your core. In addition, if you learn how to do Medicine Ball Pistol Squat you add the weight of the medicine ball which increases shoulder strength and adding more weight challenge to the value of your squat.

Single leg squats can be done with dumbbells or barbells or even without any weight at all! This one uses the medicine ball as your tool of choice adding variety to your workout and setting you up for other medicine ball moves to be incorporated. The medicine ball is an excellent tool for strength training because it not only provides weight, but offers unique movement options. Medicine balls come in a variety of sized anywhere from 2 pounds to more than 20 pounds. Be sure to choose the weight that is right for you. If you are unsure, start a little lighter and work your way to something heavier once you mast the move.

Try the Medicine Ball Pistol Squat and then discover more great medicine ball moves in our 20-Minute Total Body Medicine Ball Workout! This is a great full-body workout that will burn calories and strengthen you from head to toe!

Here are the steps to performing Medicine Ball Pistol Squat:

1) Stand on left foot with right knee lifted in front of hips and hold medicine ball close to chest.

2) Slowly bend left knee and sit back as you extend right leg long in front of you and press ball out. Keep chest lifted and back long.

3) Rise back up, pressing through your left heel and pulling ball back to chest.

4) Repeat for desired number of repetitions. Switch legs.

Targets: glutes, legs, shoulders

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