Med Ball Squat

Learn how to perform med ball squats with video and instructions by SHOCK App trainer, Ashley Steele.

How to Med Ball Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: Med Ball

Trainer: Ashley Steele


  1. Stand holding a medicine ball or weight firmly in both hands, shoulders blades pulled back, and spine and head in good posture. Position the feet just outside of shoulder-width, toes angled out about 20 to 30 degrees.

  2. 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 for approximately 1 - 2 seconds.

  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 while maintaining proper posture and pelvic positioning.

  5. The depth of your squat should be determined by the alignment of your spine. Lower the body until the crest of your pelvis (hip bone) presses against the top of the thigh (or as far as possible) while maintaining proper posture and balance. Your shoulder blades should be pulled back, keeping your chest held high, ensuring you keep a natural arch in your lower back.

  6. Be sure to keep your knees aligned with your feet (toes) throughout the squat. You should feel this exercise challenging your core, glutes, hamstrings, quadriceps, and trunk muscles. 

Alternative Exercises:

Dumbbell Squat  Barbell Squat

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