If you’re looking to spice up your squat game and add an extra oomph to your workout routine, it’s time to roll with the punches and incorporate medicine balls into your squats.
Trust me, it’s a ball-tastic way to level up your leg day!
1. Grab a Medicine Ball
First, grab a medicine ball that suits your strength level. If you're new to the game, start with a lighter weight and gradually work your way up as you build those muscles.
2. Set Your Stance
Stand tall with your feet shoulder-width apart, ensuring your spine is in a neutral position. Hold the medicine ball close to your chest with both hands, elbows bent.
3. Squat Down
Initiate the movement by pushing your hips back and bending your knees. Keep your chest up and your gaze forward throughout the movement.
4. Get Low
Lower your body down until your thighs are parallel to the ground, or as low as you can comfortably go without compromising your form. Remember, quality over quantity!
5. Stand Up
As you rise back up to the starting position, engage your glutes and thighs to power through the movement. Squeeze those muscles at the top for an extra burn!
6. Repeat
Aim for 3 sets of 10-12 reps, or adjust the reps and sets to match your fitness level and goals.
Elevate Your Heels
If you're struggling with ankle mobility or want to target your quads more intensely, try using a squat wedge board.
Alternatively, elevate your heels using small weight plates. This will shift the focus to your quads and challenge your balance.
Mind Your Form
Don't sacrifice form for weight. Focus on maintaining proper technique throughout the exercise to prevent injury and maximize gains.
1. Overhead Squat
This variation adds an extra challenge to your core and shoulder stability, so brace yourself for the burn!
Hold the medicine ball overhead with both hands, arms fully extended. Perform the squat as instructed above, keeping the ball stable overhead throughout the movement.
2. Front Squat
This variation targets your core and upper body more intensely while still giving your legs a killer workout.
Extend your arms straight out in front of you, holding the medicine ball at chest height. Perform the squat with the ball held out in front, focusing on keeping your chest up and core engaged. Squatting with a medicine ball is a fun and effective way to level up your leg day routine.
Whether you're aiming to build strength, improve mobility, or just add some variety to your workouts, this exercise has got you covered.
So grab your ball, find your stance, and get ready to squat your way to success!
