Single-Leg Squat with Medicine Ball Twist: Building Balance, Strength, and Core Stability
Single-leg movements reveal a lot about how the body functions. Weakness, instability, or poor control often show up quickly when one leg is responsible for supporting the body.
That’s why the single-leg squat is such a valuable exercise — especially when combined with a rotational challenge.
Why the Single-Leg Squat Matters
The single-leg squat primarily strengthens the glute max, while the glute med and hamstrings work together to stabilize the pelvis and knee. This combination makes it an excellent movement for improving balance and lower-body control.
It also highlights side-to-side differences that can contribute to imbalance or injury if left unaddressed.
Proper Knee Position Protects the Movement
One key coaching point emphasized in the video is knee position. Allowing the knee to move too far forward shifts the load toward the quads. Keeping the knee from traveling past the big toe helps load the hips instead, allowing the glutes and hamstrings to do their job.
This small adjustment makes a big difference in movement quality and joint stress.
Adding Rotation with the Medicine Ball
The medicine ball twist adds a new challenge. As the body rotates slightly at the bottom of the squat, balance is disrupted. The core muscles must engage to control the movement and prevent tipping.
This makes the exercise a powerful test of:
• Balance
• Core stability
• Hip control
• Movement awareness
Watch the Video: Proper Technique in Action
In the video, you’ll see:
• Single-leg squat mechanics
• Proper knee and hip positioning
• Controlled rotational movement
• Core engagement to maintain balance
Seeing the movement performed correctly helps highlight why control and coaching matter more than difficulty.
At Function Thru Fitness in Green Bay, WI, exercises like this are selected to improve how the body moves, not just how strong it feels.
Want a simple place to start?
Download our free guide: Essential Exercises for Lifelong Mobility and Independence — designed to improve strength, mobility, and balance at any age, no equipment required.
www.ftfpt.com/essential-exercises
At Function Thru Fitness, we’re not your typical gym. As a trusted Fitness Center Green Bay WI, we specialize in personalized care through:
✔ Personal Trainer Green Bay programs tailored to your goals
✔ Corrective Exercise Specialist Near Me sessions to restore pain-free movement
✔ TPI Golf coaching and Golf Trackman Simulator training for performance and mobility
✔ Neuromuscular Therapy and Soft Tissue Therapy to relieve pain and restore function
✔ Athlete Recovery and Green Bay Personal Training solutions to keep you strong for the long term
Discover why so many choose Function Fitness and our Functional Fitness Gym approach to live healthier, more active lives.
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Visit us at 801 Hoffman Rd. Suite 103, Green Bay, WI
www.ftfpt.com | info@ftfpt.com | 920-610-0004