Medicine Ball Reverse Hip Throw (alternating)

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The Reverse hip throw (alternating) workout is a dynamic exercise that utilizes a medicine ball.

The medicine ball is key in engaging the Obliques, as it adds resistance and intensifies the movement.

By holding the medicine ball and rotating the torso, the Obliques are targeted and strengthened.

While the workout may involve other muscles, the focus remains primarily on the Obliques due to the medicine ball’s involvement.

Stand with your feet shoulder-width apart, holding a medicine ball in both hands in front of your body.
Engage your core muscles by pulling your belly button in towards your spine.
Take a step back with your right foot, shifting your weight onto your left foot.
Simultaneously, swing the medicine ball back between your legs, bending your knees slightly and hinging at your hips.
As you swing the ball forward, explosively extend your hips, driving your right foot forward and shifting your weight onto it.
Release the medicine ball and throw it backward over your right shoulder, using the momentum generated by your hip extension.
Catch the medicine ball with both hands as it comes back towards you, and immediately repeat the movement on the opposite side by stepping back with your left foot.

Start by standing with your feet shoulder-width apart, holding the medicine ball with both hands in front of your hips. Engage your core and keep your back straight throughout the exercise.
Take a step forward with your left foot, shifting your weight onto your left leg. As you do this, simultaneously rotate your torso to the left, bringing the medicine ball to the outside of your left hip. This movement engages your obliques, helping to strengthen and tone them.
With control, explosively reverse the movement by pushing off your left foot and rotating your torso to the right. As you rotate, throw the medicine ball diagonally across your body, aiming for the outside of your right hip.
As the medicine ball reaches your right hip, catch it with both hands and immediately repeat the movement on the opposite side. Remember to keep your core engaged and your back straight throughout the exercise to maximize the engagement of your obliques.
Perform this exercise in a controlled and fluid motion, focusing on the contraction of your obliques as you rotate and throw the medicine ball. Aim for 10-12 repetitions on each side, gradually increasing the weight of the medicine ball as you progress to challenge your muscles further.