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Squat and Press with Medicine Ball

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  Primary Muscle Group: Shoulders, Quadriceps and Glutes

Muscle Groups Worked in This Exercise: Shoulders, Quadriceps and Glutes

Preparation: Stand in a shoulder width part position with back and head straight, knees slightly bent and hold the medicine ball above your head in both hands with arms extended and elbows slightly bent.

Breathing: Breath out on the contraction upward and breath back in on the way back down to the start position.

Execution: Begin exercise movement by squatting downward while keeping your upper torso straight. Squat down till your knees are almost 90 degrees and then move back to the start position as you press the medicine ball over your head again. Repeat the exercise movement.

Here are a few suggested alternative exercises:

  • Ball Leg Lunge
  • Ball Lunge
  • Ball Wall Squat
  • Band Lunge
  • Band Lying Leg Extension
  • Band Squat
  • Band Standing Leg Extension
  • Barbell Bulgarian Split Squat
  • Barbell Lateral Lunge
  • Dead Lift
  • Dumbbell Dead Lift
  • Dumbbell Hack Squat
  • Dumbbell Lateral Lunge
  • Dumbbell Lunge
  • Dumbbell Lunge Crossover
  • Dumbbell Lunge Walking
  • Dumbbell Squat
  • Dumbbell Sumo Squat
  • Front Squat
  • Hack Front Squat
  • Hack Squat
  • Leg Press - Machine
  • Lunge - Barbell
  • Lunge - Smith Machine
  • Lunge Backward
  • Lunge Crossover
  • Lunge Diagonal
  • Lunge Forward
  • Squat - Barbell
  • PowerBlock Dumbbells