Strength

West Side Med Ball Box Squat

Boost leg & core strength with the West Side Med Ball Box Squat. Squat with a medicine ball & explosively rise for full lower-body motion, improving endurance, stability, power & performance.

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West Side Med Ball Box Squat instructions

Step-by-step instructions

Start by standing in front of a sturdy box or bench, with a medicine ball in your hands.

Stand tall, with your feet shoulder-width apart.

Hold the ball with both hands straight out in front of you at chest height.

Slowly bend at your hips and knees to lower your body toward the box, as if you're about to sit down.

Pause once your butt touches the box, then push through your heels to stand back up. Repeat for the desired number of sets and reps.

Start by standing in front of a sturdy box or bench, with a medicine ball in your hands.

Stand tall, with your feet shoulder-width apart.

Hold the ball with both hands straight out in front of you at chest height.

Slowly bend at your hips and knees to lower your body toward the box, as if you're about to sit down.

Pause once your butt touches the box, then push through your heels to stand back up. Repeat for the desired number of sets and 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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