Outdoor Medicine Ball Leg Drops

Intermediate Level of Difficulty

The medicine ball double leg drop is a core exercise that targets the abs and obliques.


Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

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

outdoor medicine ball leg drops - step 1

Step 1

Start on your back with your legs in the air while holding a medicine ball over top of your chest.

outdoor medicine ball leg drops - step 2

Step 2

Lower both legs down to the ground making sure to keep your lower back to pressed to the ground the entire time.

outdoor medicine ball leg drops - step 3

Step 3

Raise your legs back up to the starting position and repeat.