Strength

Med Ball Box Squat

Med Ball Box Squat strengthens the lower body, specifically thighs, hips, and glutes. It combines squats with a medicine ball and seating onto a box, improving strength, endurance, balance, and stability.

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Med Ball Box Squat instructions

Step-by-step instructions

Start by standing in front of a sturdy box or bench, holding a medicine ball at your chest.

Line up your feet shoulder-width apart, pointing your toes slightly outward.

Sit down onto the box, bending at your hips and knees.

Pause briefly at the bottom, keeping your chest lifted and your spine in a neutral position.

Push through your feet, stand up straight, and then squeeze your glutes at the top. Repeat for the desired number of reps.

Start by standing in front of a sturdy box or bench, holding a medicine ball at your chest.

Line up your feet shoulder-width apart, pointing your toes slightly outward.

Sit down onto the box, bending at your hips and knees.

Pause briefly at the bottom, keeping your chest lifted and your spine in a neutral position.

Push through your feet, stand up straight, and then squeeze your glutes at the top. Repeat for the desired 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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