How to Perform Medicine Ball High Knee-Lift Exercises

Medicine balls are heavy padded balls which can help to strengthen your core muscles. Whether used alone or added to your regular fitness routine, you will love the versatility and effective workout that medicine balls offer. The high knee-lift is just one of many exercises you can learn and add to your routine today.

Instructions

Difficulty: Easy

1. Use high knee-lift medicine ball exercises to strengthen your legs as well as your back and arms. Begin practicing these exercises slowly, and as you become comfortable and gain strength, you can speed your steps. Remember that form is more important than speed, so perfect your moves first.
2. Stand straight with your back tall while facing straight forward. Hold the medicine ball firmly between both hands and lift to chest level with your elbows lightly bent.
3. Step forward, lifting your knee high enough to tap the bottom of the ball. If you are not flexible enough to reach the medicine ball while held at chest level, simply lower the ball to a comfortable level. As you gain flexibility, you can lift the ball a bit higher.
4. Continue the exercises, stepping forward with the opposite foot, lifting the knee high once again and tapping the ball. Perform the high knee lift as you move across the room, turn and repeat.
5. Prevent back and leg injuries by keeping your spine tall and straight throughout the exercise and placing your feet heel to toe on the ground. Repeat at least 20 repetitions of the medicine ball exercise, adding speed and repetitions as you gain strength.