Medicine Ball Squat
Branch Fitness
Category: Legs

Strengthen your quads, glutes, core, and lower back with this modified version of the Squat.


The Medicine Ball Squat is a slight variation of the traditional back squat, and is a full body compound exercise used to target and strengthen your quads, glutes, and lower back. The addition of a medicine ball to the exercise, provides more core activation and balance, and recruits additional muscles in your lower back and arms to stabilize the ball throughout the exercise. Like the traditional squat, medicine ball squats have several carry overs to athletics, providing you with an explosive base for jumping, sprinting, and lateral movement.

Step 1

Position your feet slightly wider than shoulder width apart and grip the medicine ball directly in front of you.

Step 2

Lower your body backwards, keeping your knees even with your feet.

Step 3

Lower your body until your thighs and backside are slightly below parallel with the floor.  Keep your chest facing forward and your core activated to ensure that you don’t bend forward.

Step 4

Drive your body up as you return to a standing position, keeping your chest facing forward.

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