How to do a Medicine Ball Squat

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.

1. Stand with your feet roughly shoulder-width apart or slightly wider and a slight bend in your knees.
2. Grasp a medicine ball in both hands, and position it in front of your chest.
3. Hinge at your hips to initiate the movement before bending at your knees to drop deeper into the squat.
4. Hold this position for a moment at the bottom of the movement. Keep your core engaged to support your lower back.
5. Engage your core, glutes, hamstrings and quads to drive your hips up and forwards.
6. Maintain good posture by keeping your core engaged, shoulders back and chest up. Ensure your knees are behind your toes.
7. You should feel this exercise primarily in your glutes, quads and hamstrings.