Extension/Flexion with Medicine Ball

Extension/Flexion with Medicine Ball

Difficulty level: Beginner | Muscle Group(s): Abdominals, Core, Glutes, Hamstrings, Hip Flexors, Legs, Quadriceps, Total Body | Modality: Power, Stability, Strength


  • Integrated total-body strength production.
  • Improved total-body neuromuscular efficiency.


  • Grasp a medicine ball (MB) with both hands and keep elbows slightly bent.
  • Assume a squat position.


  • Draw your belly button inward toward your spine.
  • From the squat position, squeeze glutes to start extending at the ankle, knee, hip and spine.
  • Flex shoulders lifting MB overhead as far as can maintain neutral spine.
  • Lower to starting position, repeat as required.