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Waist · Medicine Ball
Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core)
Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core) is an intermediate compound strength exercise that works the abs (waist), with the abdominals, quadriceps and glutes assisting. It needs a medicine ball. 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
- Medicine Ball
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Obliques
Secondary muscles
- Abdominals
- Quadriceps
- Glutes
- Shoulders
How to do Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core)
- Stand with your feet wider than shoulder-width in a quarter squat, holding a medicine ball at chest height.
- Rotate your torso to bring the ball down to the outside of one hip.
- Rotate back across your body, keeping the ball low as it rides across your core to the other hip.
- Continue alternating sides in a smooth, controlled rhythm.
Form tips
- Stay in the quarter squat throughout.
- Pivot your feet slightly to protect your knees.
Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core) alternatives
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Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core) FAQ
What muscles does Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core) work?
Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core) mainly works the abs in the waist. The abdominals, quadriceps, glutes and shoulders work as secondary muscles.
What equipment do you need for Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core)?
You need a medicine ball.
How many sets and reps of Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core) 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 Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core) 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 Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core)?
Other exercises for the abs include Dumbbell Low Windmill, Ab Wheel Left Out, Landmine Rotational Lift to Press and Walkout.
For developers
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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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