Strength

Med Ball Sumo Squat

The Med Ball Sumo Squat boosts lower body strength and endurance. This standing squat with a medicine ball focuses on glutes, thighs, and hips while enhancing core stability and balance. Experience a great workout with a sumo stance.
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Med Ball Sumo Squat instructions
Step-by-step instructions
1
Start by standing with your feet wide apart, pointed slightly outwards and a medicine ball held in front of you.
2
Bend at the knees, pushing your hips back as if to sit down on a chair.
3
Lower down as far as you can, ideally until your thighs are parallel with the ground, while holding the medicine ball steady in front of you.
4
Press back up to the starting position by driving down through your heels, keeping your back straight and engaging your core.
5
Repeat this movement for the desired number of repetitions.
Start by standing with your feet wide apart, pointed slightly outwards and a medicine ball held in front of you.
Bend at the knees, pushing your hips back as if to sit down on a chair.
Lower down as far as you can, ideally until your thighs are parallel with the ground, while holding the medicine ball steady in front of you.
Press back up to the starting position by driving down through your heels, keeping your back straight and engaging your core.
Repeat this movement for the desired number of repetitions.
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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