Strength

Med Ball Split Squat

The Med Ball Split Squat boosts lower body power by working your thigh and buttock muscles. This dynamic squatting exercise with a medicine ball promotes leg strength, stability, balance, and coordination.
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Med Ball Split Squat instructions
Step-by-step instructions
1
Stand upright with your feet hip-width apart, holding a medicine ball in front of your chest.
2
Take a large step forward with your right foot, retaining the ball in front of your chest.
3
Lower your body until your right thigh is parallel to the ground, making sure your knee is directly above your ankle.
4
Press down into your right foot to come back to the starting position.
5
Switch legs and repeat for the desired number of reps.
Stand upright with your feet hip-width apart, holding a medicine ball in front of your chest.
Take a large step forward with your right foot, retaining the ball in front of your chest.
Lower your body until your right thigh is parallel to the ground, making sure your knee is directly above your ankle.
Press down into your right foot to come back to the starting position.
Switch legs and 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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