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Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms on the sides of a medicine ball. Carefully shift your weight forward until your shoulders are positioned directly over your hands and the medicine ball. Reposition your feet as needed to allow full extension of your body without any sagging (downwards) or hiking (upwards) at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing"). Your head should be aligned with your spine.

Step 2

Downward Phase: Slowly lower your body towards the ball while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during the downward phase. Contract your glutes (butt) and quadriceps (thigh) muscles to help maintain stability. Continue to lower yourself until your chest nears or lightly touches the ball. Your elbows should either remain close to the sides of your body or flare outwards slightly.

Step 3

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Step 4

An alternate ball with handles can be substituted that reduces the pressure on your wrists. When using this type of ball, maintain a neutral wrist position throughout the exercise.

As the ball adds instability to this exercise, your movements need to be slow and controlled to reduce the chance of injury.
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