Medicine Ball Squat to Press

Quads, Glutes, Shoulders, TricepsMedicine Ball

A full-body compound exercise combining a squat with an overhead press. It builds total-body power, coordination, and movement control.

How to do it

1Stand tall with your feet shoulder-width apart, holding the med ball at chest height with both hands.

2Sit your hips back and squat down smoothly until your thighs are parallel to the floor.

3Keep your knees tracking in line with your toes and your spine flat.

4Drive through your heels to explode up out of the squat.

5Transfer momentum into an overhead press, fully extending your arms at the top.

6Lower the ball back to your chest and flow seamlessly into the next rep.

Common mistakes

Letting your knees cave inward on the way up, putting stress on the knee joints.

Rounding your lower back at the bottom of the squat, shifting load off your legs.

Pressing with your arms too early before your legs finish extending.

Tilting your head back and arching your lower back as you press overhead.

Breathing

Inhale on the way down into the squat. Exhale forcefully as you drive up and finish the overhead press.

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.