Medicine ball ninja

The medicine ball ninja is a dynamic medicine ball movement that challenges both the upper and lower body, while also elevating the heart rate. It's a great movement to include in medicine ball or bodyweight circuit training to increase fatigue and burn serious calories while hammering the muscles of the legs.


  1. Works the upper back and core isometrically and the quads dynamically
  2. Can improve hip mobility
  3. Serious calorie burn and muscle stress with even a light weight

Medicine ball ninja Images


Medicine ball ninja Instructions

Medicine ball ninja muscle diagram
  1. Place a medicine ball between your feet. Descend into a squat position by bending at the knees and hips. Place one hand on each side of the ball, keep your chest up and look straight ahead. This will be your starting position.
  2. Staying low in the squat position, pick up the medicine ball and place it a foot or two in front of you. Next, jump your feet forward to meet the ball, making sure to keep your chest up and back flat. Complete 3 reps going forward, then reverse the movement for 3 repetitions. Your hips should stay low and your feet flat on the ground.
  3. Repeat for the recommended number of repetitions or time.