Medicine Ball Squat

Beginner Level of Difficulty

The medicine ball squat is a beginner level lower body exercise that targets the glutes and quadriceps.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

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.

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

medicine ball squat - step 1

Step 1

Stand over top of the medicine ball with your feet slightly wider than hip width and your toes turned out just a bit.

medicine ball squat - step 2

Step 2

Push your hips back and sit back on the medicine ball. Make sure your knees track over your toes and your weight is back on your heels.

medicine ball squat - step 3

Step 3

Touch the medicine ball lightly with your butt and then press through your heels and stand back up to the starting position.