Stepovers With Medicine Ball

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Equipment Needed
Flat Surface, preferably without carpet.
Step Platform A long, rectangular platform accompanied by risers that allow you to adjust the height of the platform. Can be used as a bench for weight training as well as for step aerobics.
Medicine Ball A heavy ball similar in size to a basket ball, the Medicine Ball ranges in weights from 2 to 40 pounds. It is used in weight training to promote plyometric movement where the body can use its explosive power.

Muscles Worked
Quadriceps
The quadricep includes the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. The largest muscle is the rectus femoras that connects to the pelvis and below the knee cap. It sits in the center of the thigh, crossing the knee and hip joints. The vastus lateralis and vastus medialis on either side of the knee and the vastus intermedius, underlying the rectus femoris, run from the top of the thighbone to the knee and work to straighten or extend the knee.

Deltoids
The deltoid covers the shoulder and is made up of three heads, the anterior, lateral and posterior. While all three heads attach at the humerus, the anterior and lateral heads start at the collarbone and the posterior begins at the scapula. The deltoids move the arms in three directions, in front and up, to the sides and up and to the back and up.

Obliques
The external oblique muscles, which are located on each side of the rectus abdominus, allow the trunk to twist to the opposite side of whichever external oblique is contracting. The internal oblique muscles are located just inside the hipbones and operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left hand side internal oblique and the right hand side external oblique to contract together.

Set up the step platform at a height that is both challenging and comfortable.
Hold the medicine ball in both hands and extend your arms in front of your body at chest height.
Engage your abdomen and gaze forward and slightly higher than the ball.
Place your left foot on the platform and bend your right knee slightly.
Drive your body up by engaging your left quadriceps.
Land your right foot on the platform with your right knee slightly bent.
Drive your hips slightly forward as you reach the top of the movement.
Land your left foot, knee slightly bent, on the other side of the platform.
With right foot on platform, bend both knees, engage your right quadriceps and lift yourself onto the platform, landing this time with your left foot on the platform and knee slightly bent.
Push hips forward at the top of the movement and place left foot on the ground so you are in the starting position with both knees bent.

The deltoids and core are engaged throughout this exercise. Note that the further away from your body you hold the medicine ball, the harder your abdominal muscles will work. This can be a challenging position, as your shoulders fatigue, focus on engaging your core.
The quadriceps muscles are designed to flex the knees. The more you engage the quadriceps, the more you protect the knees. Think of your quadriceps as little shock absorbers that protect your knee as you lift and land.
It is important to protect your lower back throughout this exercise by leaning slightly forward and keeping your abdomen engaged throughout.

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