Medicine Ball Step Up and Extend
Step-up with knee drive and overhead medicine ball press — combined single-leg and shoulder pressing.
Level: Foundation
Primary: Cardio Full Body
Movement: Compound
Tags: Lunge Unilateral
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Jump Box Medicine Ball
Sports: Cycling Running Track and Field
Target muscles
The quads and glutes of the stepping leg drive the step-up. The hip flexor of the trailing leg drives the knee up. The deltoids and trunk press the ball overhead. As a combined movement, this loads multiple patterns in one rep.
How to perform
Setup
Stand in front of a sturdy box holding a medicine ball at the chest.
Execution
Step up onto the box with one foot. Drive the opposite knee up while pressing the ball overhead. Lower the ball, step back down. Alternate the leading leg.
Common mistakes
- Pressing while still rising.
- Pushing off the trailing foot.
- Cutting the lockout.
- Going too heavy.
- Knee driving forward instead of straight up.
Progressions and regressions
Regress to step-ups and presses separately. To progress, work for time.
Programming notes
Combined movement. 3 sets of 8-10 per side, twice a week.
