Best Advanced Quadriceps Workouts With Medicine Balls

Wall Ball is a dynamic exercise that combines squats with throwing a medicine ball. It mainly works your thighs while adding an explosive movement to help you throw the ball high against a wall.

How to do it

1. Stand with feet shoulder-width apart and hold a medicine ball at chest level.
2. Bend your knees and push your hips back, keeping your weight balanced.
3. As you squat, make sure your knees go over your toes and your core is tight.
4. Squat down until your back is straight, then leap up, tossing the ball against the wall.
5. Catch the ball as it comes down, and return to a squat position.

The Medicine Ball Lunge is an exercise that adds resistance to lunges, which helps improve balance and strengthen the legs and core. It makes your lower body workout more challenging and enhances stability and coordination.

How to do it

1. Hold the medicine ball with both hands.
2. Step forward with one leg and lower the opposite knee toward the floor.
3. Pause briefly at the bottom.
4. Push through your front heel to return to a standing position.
5. Switch legs and repeat.
6. Keep your knees behind your toes, shoulders back, chest up, and core tight throughout.

The Medicine Ball Overhead Lunge is a lower body exercise that also works your core. You hold a medicine ball above your head while stepping forward into a lunge, then switch legs to complete your set.

How to do it

1. Hold a medicine ball above your head with both hands.
2. Engage your core to protect your lower back.
3. Step forward with one leg, lowering your opposite knee toward the floor—keep your forward knee behind your toes.
4. Pause briefly at the bottom of the lunge.
5. Push off your front heel to return to standing.
6. Maintain a straight back and upright posture throughout the exercise.

The Medicine Ball Side Lunge is a powerful variation that uses a medicine ball to boost resistance and enhance balance. It works your thighs, glutes, and core, while also targeting your side muscles as you lunge sideways, providing a full lower body workout.

How to do it

1. Hold a medicine ball with both hands and stand with feet shoulder-width apart and knees slightly bent.
2. Step to the side with one leg and bend that knee to lunge, keeping the opposite leg straight.
3. Pause briefly at the bottom, engaging your core for stability.
4. Push through your foot and return to a standing position, bringing your legs together.
5. Keep your chest up, shoulders back, and core tight throughout the movement.

The Medicine Ball Squat is a lower body and core exercise that adds weight for extra challenge. Holding a medicine ball makes your squats harder and helps improve balance and strength.

How to do it

1. Stand with your feet shoulder-width apart.
2. Hold a medicine ball at chest level with both hands.
3. Bend at your hips, then squat down by bending your knees.
4. Pause at the bottom of the squat, keeping your core tight.
5. Push through your heels to stand back up, engaging your glutes and quads.
6. Keep your shoulders back and chest up during the movement.