Strength

Med Ball Sumo Goblet Squat

The Med Ball Sumo Goblet Squat is a lower body exercise targeting the quads, glutes, and inner thighs. It enhances strength, stability, balance, and mobility with a wide-stance squat using a medicine ball.
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Med Ball Sumo Goblet Squat instructions
Step-by-step instructions
1
Stand with your feet slightly wider than your hips, pointing your toes slightly outwards.
2
Hold a medicine ball with both hands in front of your chest.
3
Bend at the knees and hips, pushing your butt back and down like you're sitting in a chair.
4
Keep your back straight and your chest up, go down as low as you can comfortably maintain these body positions.
5
Push back to standing and repeat for the programmed number of reps.
Stand with your feet slightly wider than your hips, pointing your toes slightly outwards.
Hold a medicine ball with both hands in front of your chest.
Bend at the knees and hips, pushing your butt back and down like you're sitting in a chair.
Keep your back straight and your chest up, go down as low as you can comfortably maintain these body positions.
Push back to standing and repeat for the programmed 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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