Medicine Ball Squat Toss

glutes, hamstrings, quadsMedicine Ball

This exercise involves squatting to pick up a medicine ball and exploding up to throw it overhead. It targets the glutes, hamstrings, and quads while building coordination.

How to do it

1Stand directly over the medicine ball with your feet shoulder-width apart.

2Squat down with a flat back and grip the ball with both hands.

3Explode up through your legs, driving the ball up along your body.

4Toss the ball overhead at full extension.

5Let the ball drop to the floor, then reset for the next rep.

Common mistakes

Rounding your lower back while grabbing the ball, increasing injury risk.

Lifting your heels off the floor in the bottom of the squat, reducing stability.

Throwing with only your arms before fully extending your legs, losing momentum.

Breathing

Inhale as you squat down for the ball, and exhale as you drive up and throw.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.