Male model ex_IDQXI6

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Waist · Body Weight

Bodyweight Front Slam

intermediatestrength

Bodyweight Front Slam is an intermediate compound strength exercise that works the abs (waist), with the quadriceps and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Core · Rectus Abdominis, Obliques
Shoulders · Deltoids

Secondary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

How to do Bodyweight Front Slam

Stand with your feet shoulder-width apart and extend your hands overhead.
Swing your arms down forcefully in front of your body, as if slamming a medicine ball to the floor, while simultaneously bending your knees into a squat position.
Return to the starting position with hands extended overhead.
Repeat the movement for the desired number of repetitions.

Form tips

Engage your core to maintain stability and control throughout the exercise.
Ensure your back stays straight and avoid rounding your spine when swinging your arms down.
Perform the movement explosively but with control to maximize muscle activation and prevent injury.

Bodyweight Front Slam alternatives

Tyre Hammering

Abs · intermediate

Dumbbell Close Grip Shoulder Press Sit Up

Abs · intermediate

Dumbbell Half Kneeling Wood Chopper

Abs · beginner

Ball Slams

Abs · intermediate

More abs exercises

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Unilateral Front Plank

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Chest Lift With Rotation

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Bodyweight Knee Thrust

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Alternating Toe Tap

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Wind Wipers

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Criss Cross Elbow to Knee

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Mountain Climber Jumps

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Bodyweight Front Slam FAQ

What muscles does Bodyweight Front Slam work?

Bodyweight Front Slam mainly works the abs in the waist (Rectus Abdominis, Obliques and Deltoids). The quadriceps and glutes work as secondary muscles.

What equipment do you need for Bodyweight Front Slam?

None. Bodyweight Front Slam is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Bodyweight Front Slam should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bodyweight Front Slam good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Bodyweight Front Slam burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Bodyweight Front Slam?

Other exercises for the abs include Tyre Hammering, Dumbbell Close Grip Shoulder Press Sit Up, Dumbbell Half Kneeling Wood Chopper and Ball Slams.

For developers

Use Bodyweight Front Slam in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_IDQXI6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_IDQXI6",
  "name": "Bodyweight Front Slam",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_IDQXI6/mp4-720.mp4?…",
    "poster": "https://…/ex_IDQXI6/poster.jpg?…"
  }
}