Legs · Medicine Ball
Standing Power Throw
How to do the standing power throw, 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
- Reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Stand tall holding a medicine ball, hinge slightly and load the hips, then explosively extend through the legs, hips, and torso to launch the ball forward or overhead for maximum distance. Reset and repeat, putting full power into each throw.
- 1Feel the power start at the hips and travel up through the core into the
- 2throw
- 3Drive hard through the legs and snap the hips open as you release
- 4Brace the core to transfer force from the lower body into the ball
Common mistakes
- Do not throw with just the arms; lead with the hips and legs
- Avoid rounding the back as you load; hinge from the hips
- Do not rush the reset; set your stance before each throw
Muscles worked
The standing power throw mainly works the glutes, lower abs, and quads, with the lower back, upper abs, obliques, hamstrings, front delts, triceps, lats, upper traps, and calves assisting.
- GlutesPrimary
- Lower AbsPrimary
- QuadsPrimary
- Lower BackSupport
- Upper AbsSupport
- ObliquesSupport
- HamstringsSupport
- Front DeltsSupport
- TricepsSupport
- LatsSupport
- Upper TrapsSupport
- CalvesSupport
- ForearmsMinor
- Upper ChestMinor
- Mid ChestMinor
- Mid TrapsMinor
- Side DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the standing power throw 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.