How to do a Medicine Ball Squat
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Medicine Ball Squat
Target muscles worked
Instructions for Proper Form
A compound exercise targeting the lower body and core. Holding a medicine ball adds weight, increasing the difficulty and effectiveness of the squat for strength, stability, and endurance. It's an excellent variation for those looking to add an extra challenge to their squat routine, promoting better balance and core engagement.
- Stand with your feet roughly shoulder-width apart or slightly wider and a slight bend in your knees.
- Grasp a medicine ball in both hands, and position it in front of your chest.
- Hinge at your hips to initiate the movement before bending at your knees to drop deeper into the squat.
- Hold this position for a moment at the bottom of the movement. Keep your core engaged to support your lower back.
- Engage your core, glutes, hamstrings and quads to drive your hips up and forwards.
- Maintain good posture by keeping your core engaged, shoulders back and chest up. Ensure your knees are behind your toes.
- You should feel this exercise primarily in your glutes, quads and hamstrings.
Weight & 1 Rep Max Calculator
Average Medicine Ball Squat standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps22.5lbs30lbs
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Alternatives & Variations to Medicine Ball Squat
1. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 22 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.
2. Dumbbell Squat
94.1 mSCORESWAPPED 21 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Leg Extension
99.4 mSCORESWAPPED 21 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Kettlebell Front Squat
70.9 mSCORESWAPPED 16 TIMESKettlebell Front Squat is a variation of Front Squat that utilizes a single kettlebell instead of a barbell. Like other front squats, this compound exercise primarily targets your quadriceps. The use of a kettlebell instead of a barbell can make this a more accessible variation since it requires less mobility in your upper body to keep the weight in the proper position.
- Intermediate
- Quads
- Kettlebells
5. Medicine Ball Slam
16.6 mSCORESWAPPED 13 TIMESA high-intensity, full-body exercise that uses the explosive power of slamming a medicine ball downward. This movement targets the arms, shoulders, core, and back, improving power, coordination, and cardiovascular fitness. It's more dynamic than traditional weightlifting, offering both strength and cardio benefits.
6. Wall Ball
80.9 mSCORESWAPPED 13 TIMESWall Ball is an explosive variation of squats, more specifically front squats. Like other front squats, this exercise primarily targets your quadriceps. Unlike other squat variations, this exercise requires a more explosive movement in order to propel the ball into the air.
- Intermediate
- Quads
- Medicine Ball
7. Air Squats
92.1 mSCORESWAPPED 12 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
8. Medicine Ball Side Lunge
77.9 mSCORESWAPPED 11 TIMESThis lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.
9. Kettlebell Goblet Squat
0.7 mSCORESWAPPED 11 TIMESThe Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.
- Intermediate
- Quads
- Kettlebells
10. Leg Press
99.7 mSCORESWAPPED 11 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.