Step-Up to Balance with Knee Drive-Medicine Ball Hold & Toss Variations

Setup & Positioning

• Stand facing a sturdy step, box, or bench set at knee height or slightly lower.
• Hold a medicine ball close to your chest for the hold version, or in both hands for the toss version.
• Engage your core and keep shoulders down.

Key point: “Your goal is to move smoothly from the ground to a tall, balanced position on top of the step.”

Execution — Medicine Ball Hold

1. Step onto the box with your lead foot, driving through the heel.
2. As you stand tall, drive your opposite knee up to hip height while holding the medicine ball firmly at your chest.
3. Pause for 1–2 seconds at the top, maintaining balance.
4. Lower back down with control and repeat all reps before switching sides.

Execution — Medicine Ball Toss

1. Step onto the box with your lead foot, driving through the heel.
2. As you drive the opposite knee up, explosively toss the medicine ball forward to a wall or partner.
3. Land tall and balanced before stepping down.
4. Retrieve the ball and repeat, completing all reps before switching legs.

Where You Should Feel It

• Glutes, hamstrings, and quads driving the step-up
• Core stabilizing during the knee drive and balance
• Shoulders and chest engaged in the toss variation

Where You Shouldn’t Feel It

• Knee pain from pushing off the trailing leg too much
• Lower back strain from leaning forward excessively
• Shoulder discomfort from overreaching in the toss

Breathing

• Hold version: Exhale as you step and drive the knee, inhale as you step down.
• Toss version: Exhale during the toss, inhale as you reset.

Common Mistakes to Avoid

1. Pushing off too much with the back leg – Let the front leg do the work.
2. Losing core tension at the top – Keep your spine tall and stable.
3. Rushing the balance – Hold the knee drive position briefly for stability.
4. Throwing with just the arms in toss version – Drive through the whole body.