Medicine Ball Squat Pass

Beginner Level of Difficulty

The medicine ball squat pass is a challenging compound exercise. This exercise targets the legs and shoulders and is great for full body conditioning.


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

medicine ball squat pass - step 1

Step 1

Stand a couple of feet away from the wall with your feet slightly wider than shoulder width apart. Hold the medicine ball in both hands.

medicine ball squat pass - step 2

Step 2

Squat down and as you stand back up throw the medicine ball against the wall.

medicine ball squat pass - step 3

Step 3

Catch the ball and sink back into a deep squat keeping your back straight and your shoulders down.