Strength

West Side Med Ball Box Squat

Boost leg & core strength with the West Side Med Ball Box Squat. Squat with a medicine ball & explosively rise for full lower-body motion, improving endurance, stability, power & performance.
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West Side Med Ball Box Squat instructions
Step-by-step instructions
1
Start by standing in front of a sturdy box or bench, with a medicine ball in your hands.
2
Stand tall, with your feet shoulder-width apart.
3
Hold the ball with both hands straight out in front of you at chest height.
4
Slowly bend at your hips and knees to lower your body toward the box, as if you're about to sit down.
5
Pause once your butt touches the box, then push through your heels to stand back up. Repeat for the desired number of sets and reps.
Start by standing in front of a sturdy box or bench, with a medicine ball in your hands.
Stand tall, with your feet shoulder-width apart.
Hold the ball with both hands straight out in front of you at chest height.
Slowly bend at your hips and knees to lower your body toward the box, as if you're about to sit down.
Pause once your butt touches the box, then push through your heels to stand back up. Repeat for the desired number of sets and 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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