MUSCLES ENGAGED Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. 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. Equipment Used Bench A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room. 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 Step 1 Stand in front of the bench with your knees bent and your feet shoulder width apart. Hold the medicine ball in front of you at chest level. Step 2 Jump up onto the bench and land on one foot while extended your arms and medicine ball. Step 3 Hold the position for a second before jumping back off into the starting position. Repeat as instructed.