Medicine Ball Single Leg Butt Blasts

Intermediate Level of Difficulty

The single leg butt blast off of the medicine ball is an intermediate lower body exercise. This is a challenging exercise that really targets the buttocks.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

medicine ball single leg butt blasts - step 1

Step 1

Start with the heel of one foot placed on top of the medicine ball. Have your hands placed at your side to help support your body weight and your other leg raised in the air towards the ceiling.

medicine ball single leg butt blasts - step 2

Step 2

Press your body up through your heel and try to fully contract your buttocks at the top, trying to create a straight line from your shoulders to your knee.

medicine ball single leg butt blasts - step 3

Step 3

Lower your body back down to the starting position keeping complete control throughout the entire range of motion.