Medicine Ball Scoop Toss

Glutes, Quads, AbsMedicine Ball

A dynamic movement designed to build power and coordination across your glutes, quads, and abs by integrating a squat with an underhand scoop throw.

How to do it

1Stand tall with feet wider than shoulder-width, holding the ball underhand at hip height.

2Squat down with a flat back, lowering the ball between your knees.

3Drive up explosively through your legs and hips, scooping the ball forward and upward.

4Release the ball at the top of the arc, driving it straight up or slightly forward.

5Retrieve the ball and absorb its weight directly into your next squat rep.

Common mistakes

Rounding your back during the squat, creating unwanted pressure on your lumbar spine.

Throwing purely with your arm muscles instead of driving power from your legs.

Allowing your knees to cave inward as you rise from the squat, increasing joint stress.

Breathing

Inhale as you lower into the squat. Exhale forcefully as you drive up and release the ball.

Make it harder or easier

To make it easier, use a lighter ball or go through the motion without releasing the throw.

To make it harder, increase the weight of the ball and aim for maximum toss height.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.