Medicine Ball Squat
10 reps
Hold the ball at your chest and squat down and up.
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QUADS
Medicine Ball Squat
A squat performed while holding a medicine ball at chest height. The front-loaded weight bumps up the difficulty and forces extra core engagement to stay upright, making it a simple way to add challenge and improve balance in your squat.
How to do it
- 1
Stand with feet roughly shoulder-width apart or a touch wider, knees slightly bent.
- 2
Hold the medicine ball in both hands at chest level.
- 3
Hinge at your hips, then bend your knees to sink into the squat.
- 4
Pause briefly at the bottom with your core tight to protect your lower back.
- 5
Drive your hips up and forward using your glutes, hamstrings, and quads.
- 6
Stand tall with your chest up and knees behind your toes.