Medicine Ball Squat
QuadsCompoundLegsBodyweightBeginner
Squat holding a medicine ball in front of the chest. The frontal counterweight helps keep the torso upright and adds core work to the quads.
How to perform
- 1.Hold the medicine ball with both hands in front of your chest.
- 2.Stand with your feet shoulder-width apart.
- 3.Descend, keeping the ball close to your body.
- 4.Break parallel and drive through your heels to stand up.
Common mistakes
- ●Letting the ball drift away from the body
- ●Leaning the torso forward
- ●Lifting the heels
- ●Rounding the lower back
Proper technique
Keep the ball close to your chest as a counterweight. Upright torso and tight core. Descend under control past parallel.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Quadriceps
- Gluteus maximus
Secondary
- Hamstrings
- Core
- Adductors