MEDICINE BALL SQUAT
Lower Body & Core Power
Primary Muscles
Exercise Description
Stand with feet shoulder-width apart, holding a medicine ball at chest level. Lower into a squat, keeping back straight and knees behind toes. Push through heels to stand. Repeat.
How To Perform
Stand with your feet shoulder-width apart and hold the medicine ball at chest level.
Brace your core, keep your chest up, and sit your hips back to lower into a squat.
Keep your back straight and your knees tracking in line with your toes.
Drive through your heels to return to standing while maintaining control.
Expert Tips
Maintain alignment - Keep your chest up, back straight, and knees aligned with your toes throughout the movement.
Avoid knee collapse - Do not let your knees cave inward at the bottom of the squat.
Start light, focus on form - Begin with a lighter medicine ball until you can perform smooth, controlled reps.
Use pauses or pulses - Add a brief pause or small pulses at the bottom position to increase time under tension.
Common Mistakes
Rounding the back - Compromises spinal position and reduces leg and core engagement.
Knees caving inward - Letting knees collapse stresses the joints and reduces power.
Using too much weight - Going too heavy too soon can break form and limit range of motion.
Shallow depth - Not sitting the hips back and down enough limits muscle activation and progress.
Info – Medicine Ball Squat
The Medicine Ball Squat is a versatile exercise that targets the lower body and core. Maintain proper form: keep your chest up, back straight, and knees aligned with your toes. Beginners can start with a lighter ball and focus on control, while advanced users can increase the ball weight or add pauses and pulses for intensity.
This movement enhances strength, balance, and coordination. Integrate it into circuit training or use it as a warm-up for more complex lifts.
Equipment Required
Medicine ball