How to do a Medicine Ball Squat

Authored by Fitbod

About Medicine Ball Squat

Sets Logged
11,965
Popularity Rank
946th
Difficulty
Intermediate
Quads Strength
90 mSCORE 36th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

Reps & Weight: How much to lift

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.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight