Front Squat + Press

Learn how to perform a med ball front squat and press with video and instructions by SHOCK App trainer, Ashley Steele.

How to Front Squat + Press

Primary Muscles: Full Body

Exercise Families: Squat

Equipment: Med Ball

Trainer: Ashley Steele


  1. Stand with the feet just outside of shoulder-width, angle the toes out about 20 to 30 degrees. Pull your shoulder blades back, hold your spine and head in good posture. Bend the elbows and lift the arms to position the med ball or weight at the peak of your shoulders.

  2. Hold the medicine ball in front of you, even at the chest or shoulders. Exhale, activate the core and contract the abdominals to stabilize your spine. Slowly begin to inhale, push the hips back and down—allow the knees to bend naturally and the trunk to lean forward.

  3. Continue lowering the body, sinking into the squat as far as possible maintaining proper posture and balance. Hold the down-position briefly.

  4. Slowly begin to exhale, activate the core, and press through the floor, tightening your glutes and thighs, pushing through the arch of your feet to drive the body upward as you return to the starting position.

  5. Press the weight overhead with control. Slowly return the weight to the peak of the shoulders and repeat the compound movement for the specified amount of time or repetitions.

  6. You should feel this exercise challenging your core, glutes, hamstrings, quadriceps, shoulders, and trunk muscles.  

Alternative Exercises:

Squat Thruster  Front Squat

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