Strength

Med Ball Box Squat

Med Ball Box Squat strengthens the lower body, specifically thighs, hips, and glutes. It combines squats with a medicine ball and seating onto a box, improving strength, endurance, balance, and stability.
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Med Ball Box Squat instructions
Step-by-step instructions
1
Start by standing in front of a sturdy box or bench, holding a medicine ball at your chest.
2
Line up your feet shoulder-width apart, pointing your toes slightly outward.
3
Sit down onto the box, bending at your hips and knees.
4
Pause briefly at the bottom, keeping your chest lifted and your spine in a neutral position.
5
Push through your feet, stand up straight, and then squeeze your glutes at the top. Repeat for the desired number of reps.
Start by standing in front of a sturdy box or bench, holding a medicine ball at your chest.
Line up your feet shoulder-width apart, pointing your toes slightly outward.
Sit down onto the box, bending at your hips and knees.
Pause briefly at the bottom, keeping your chest lifted and your spine in a neutral position.
Push through your feet, stand up straight, and then squeeze your glutes at the top. Repeat for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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