Medicine Ball Single Leg Chop

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Medicine Ball Single Leg Chop


Utility: Plyometric
Mechanics: Compound
Force: Pull
Function: Trunk Extension
Intensity: Low



Stand holding medicine ball with hands on each side of ball. Raise ball above head with arms bent. Raise one foot up off floor.


Keeping one foot off of floor, lower ball to top of foot by bending over at hip while pulling elevated leg back. Bend supporting knee slightly while reaching down and placing ball on foot. Immediately lift ball in opposite path. Stand upright while raising ball above head. Continue to raise and lower ball on one leg. Repeat by performing movement on opposite leg.


Start slow, gradually increasing speed throughout set. Perform prescribed repetitions or for time. If hip (ie: hamstrings) are sufficiently flexible, spine may remain straight with no articulation (static).

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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