Med Ball Squat Throws

Beginner Level of Difficulty

The medicine ball squat throw is a beginner full body conditioning exercise that is suitable for all fitness levels.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Medicine Ball

Medicine Ball

A medicine ball (also known as an exercise ball, med ball, or fitness ball) is a weighted ball roughly the diameter of the shoulders (approx. 14 inches). Medicine balls come in a variety of weights from 2lbs. to 30lbs. and can be made of hard plastic, dense rubber or synthetic leather material.

Exercise Instructions

med ball squat throws - step 1

Step 1

Start with your feet shoulder width apart while holding the medicine ball in both hands in front of you.

med ball squat throws - step 2

Step 2

Lower yourself into a deep squat position with your back straight and your body weight placed on your heels.

med ball squat throws - step 3

Step 3

Stand back up and throw the ball high up on to the wall. Catch it on the way down and drop back down into the squat position.