Medicine Ball Squat Jump

Medicine Ball Squat Jump


This exercise involves holding a medicine ball while performing squat jumps. It helps to improve lower body strength, explosive power, and cardiovascular endurance.

Muscle Group

Equipment Required

Medicine Ball Squat Jump Instructions

  1. Stand with your feet shoulder-width apart, holding a medicine ball at chest height.
  2. Squat down, keeping your back straight and your knees behind your toes.
  3. As you come up from the squat, jump explosively, pushing the medicine ball up and out in front of you.
  4. Land softly on the balls of your feet and immediately go into another squat, catching the medicine ball as it comes back down.
  5. Repeat for the desired number of reps or time.

Medicine Ball Squat Jump Form & Visual

Medicine Ball Squat Jump

Medicine Ball Squat Jump Benefits

  • Increases lower body strength and power
  • Improves explosive movements and athletic performance
  • Engages core muscles for stability and balance
  • Can be modified for different fitness levels and goals
  • Provides a cardiovascular workout
  • Can be done with minimal equipment and space

Medicine Ball Squat Jump Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Medicine Ball Squat Jump Variations & Alternatives

  • Medicine Ball Squat with Overhead Press
  • Medicine Ball Slam
  • Medicine Ball Russian Twist
  • Medicine Ball Lunge with Twist
  • Medicine Ball Woodchopper