FlexMedicine Ball Squat-to-Press
Muscles worked
- Vastus Lateralis
- Gluteus Maximus
- Anterior Deltoid
- Vastus Medialis
- Rectus Femoris
- Triceps Brachii
- Lateral Deltoid
- Rectus Abdominis
- CategoryFull Body
- Default target3 sets × 10–15 reps
- EquipmentMedicine Ball
- Movement patternSquat
- Training stylesHIIT, Hybrid
- LevelBeginner-friendly
Technique
Setup
Stand with feet shoulder-width and toes slightly out, holding a medicine ball at your chest with your elbows tucked underneath. Brace your core and keep your chest tall.
Movement
Squat until your thighs reach parallel, keeping the ball tight to your chest. Drive up and press the ball straight overhead as you stand, then bring it back to your chest as you sink into the next rep.
Form Tip
Press straight up so the ball finishes over your head with your ribs down; pushing it forward or arching your back shifts the strain into your lower back.
Increase Difficulty
Use a heavier ball, or progress to Wall Balls.
Decrease Difficulty
Use a lighter ball, or squat to a bench before each press.