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Medicine Ball Squat
A squat variation holding a medicine ball at chest level that targets quads, glutes, and hamstrings to build lower body strength and core stability; used for conditioning and functional training.
About Exercise
Equipment
Medicine Ball
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris
Abs
5/10Rectus Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Hold medicine ball at chest height with both hands, elbows tucked, core engaged, and chest up.
- Push hips back and bend knees to lower body.
- Descend until thighs are parallel to floor, keeping knees over toes.
- Drive through heels to extend hips and knees.
- Squeeze glutes at the top and return to standing.
- Maintain upright torso throughout.
Coaching Tips
Form Cues
- Chest up
- Core tight
- Knees track toes
- Heels down
- Sit back first
Breathing
Inhale as you lower into the squat; exhale as you drive up. Brace your core before descending.
Tempo
3-1-1
Range of Motion
Lower until thighs are parallel to the ground; fully extend hips and knees at the top without locking knees.
Safety
Safety Notes
- Avoid if you have acute knee or lower back pain
- Start with light ball to ensure form
- Keep natural spine curve
Spotting
Spotting not typically required; partner can assist by taking ball if form breaks.
Common Mistakes
- Knees caving inward
- Rounding lower back
- Leaning forward excessively
- Partial depth squat
When to Avoid
- Acute knee injury
- Lower back strain
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Proficiency in bodyweight squat
Also known as
Med Ball Squat, Goblet Med Ball Squat
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