Home Exercises Squats w/Medicine Ball

Squats w/Medicine Ball

Exercise Tips

  • Imagine sitting in a chair while doing this, bring your butt down, and keep your back straight
  • Keep your arms in the same position the entire time

Squats w/Medicine Ball

This exercise targets your quadriceps and provides a moderate cardio benefit. It also works your gluteals, hamstrings, lower back and abdominals.

Muscle Group

Quadriceps, Gluteals (Glutes), Hamstrings, Lower Back, Abdominals


2 Days a Week to
3 Days a Week


Medicine Ball

Cardiovascular Benefit


Muscle Group: Quadriceps, Gluteals (Glutes), Hamstrings, Lower Back, Abdominals

Equipment: Medicine Ball

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Medicine Ball Exercises - Legs

Starting Position: Stand with your feet slightly wider than shoulder width apart, knees slightly bent. Angle your toes out slightly. Hold a medicine ball in both hands with your arms fully extended out in front of you at chest level.

  1. 1 Exhaling, slowly squat down keeping your back as straight as possible. Do not lean forward and be sure to keep your knees over your ankles and your heels on the ground.
  2. 2 Inhaling, quickly return back to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.