Medicine Ball Squat Press

Beginner Level of Difficulty

The medicine ball squat press is a beginner level compound exercise. This exercise targets the lower body, shoulders and arms and is suitable for any fitness level.


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 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 press - step 1

Step 1

Start in a standing position with your feet slightly wider than shoulder width and your feet turned out a bit. Hold the medicine ball with both hands at chest height.

medicine ball squat press - step 2

Step 2

Lower your body into a deep squat position until your elbows touch your knees. Be sure that most of your body weight is on your heels and your back is straight at the bottom of the squat.

medicine ball squat press - step 3

Step 3

Stand back up pushing through your heels and finish with an overhead press directly over top of your head.