Legs · Medicine Ball
Medicine Ball Single Leg Slam
How to do the medicine ball single leg slam, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Balance on one leg holding a medicine ball overhead. Slam the ball down to the floor in front of you while staying on the single leg, then catch the rebound and return the ball overhead. Complete your reps, then switch legs.
- 1The standing leg's glute and hamstring working to keep you balanced
- 2Core and lats driving the ball down on each slam
- 3Your hips staying square and level throughout
Common mistakes
- Letting your standing knee cave inward
- Losing balance and hopping on the slam
- Rounding your back instead of hinging to slam
Muscles worked
The medicine ball single leg slam mainly works the glutes and hamstrings, with the lats, lower back, upper abs, lower abs, quads, forearms, obliques, calves, and front delts assisting.
- GlutesPrimary
- HamstringsPrimary
- LatsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- ForearmsSupport
- ObliquesSupport
- CalvesSupport
- Front DeltsSupport
- TricepsMinor
- Upper TrapsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the medicine ball single leg slam for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.