Medicine Ball Heartbeat Squat
Squat with simultaneous medicine ball front-press and pull — adds shoulder and trunk demand to the squat.
Level: Foundation
Primary: Quads
Secondary: Glutes Hamstrings
Movement: Compound
Tags: Squat
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Medicine Ball
Sports: Basketball Football Rugby Track and Field Volleyball
Target muscles
The quadriceps and gluteus maximus drive the squat. The deltoids and trunk drive the press-and-pull motion. As a combined movement, this loads the legs while training trunk stability against changing load positions.
How to perform
Setup
Stand holding a medicine ball at chest level with arms extended in front. Feet shoulder-width.
Execution
Lower into a squat while pushing the ball straight out in front of you (away from the chest). Pull it back to the chest as you stand. Continuous rhythm.
Common mistakes
- Letting the ball drift up or down (not straight out).
- Cutting squat depth.
- Going too heavy.
- Hunched shoulders.
- Not bracing the trunk.
Progressions and regressions
Regress to bodyweight squats. To progress, increase ball weight, work pause squats.
Programming notes
Combined squat-and-trunk lift. 3 sets of 10-12 reps, twice a week.
