Strength

Med Ball Overhead Squat

The Med Ball Overhead Squat boosts leg, shoulder, and core strength. It combines a squat with an overhead medicine ball hold, improving lower body power, upper body stability, and core strength, as well as balance and endurance.
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Med Ball Overhead Squat instructions
Step-by-step instructions
1
Stand with your feet hip-width apart, holding a medicine ball in both hands.
2
Lift the ball overhead and straighten your arms, keeping the ball directly above your shoulders.
3
Bend at the knees and hips to lower into a squat, while keeping the ball raised above your head.
4
Keep your chest upright and your knees over your toes throughout the move.
5
Rise back up to the starting position in a controlled move and repeat the squat. Remember, your arms should stay straight, pointing the ball upwards.
Stand with your feet hip-width apart, holding a medicine ball in both hands.
Lift the ball overhead and straighten your arms, keeping the ball directly above your shoulders.
Bend at the knees and hips to lower into a squat, while keeping the ball raised above your head.
Keep your chest upright and your knees over your toes throughout the move.
Rise back up to the starting position in a controlled move and repeat the squat. Remember, your arms should stay straight, pointing the ball upwards.
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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