Strength exercise

Medicine Ball Squat

How to do it

Stand with feet about shoulder width apart, holding a medicine ball against the chest with both hands wrapped around its sides.
Set the shoulders back and brace the abdomen before bending the knees and hips together.
Lower into the squat by sitting the hips back and down, keeping the medicine ball tight to the sternum so the torso stays upright.
Descend until the thighs are parallel to the floor, feeling the load through the quadriceps and glutes.
Push through the heels and mid-foot to rise, keeping the knees tracking in line with the toes.
Exhale on the way up and avoid letting the ball pull the shoulders forward, which rounds the upper back.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises