Strength

Med Ball Goblet Squat

The Med Ball Goblet Squat enhances lower body strength, balance, and endurance by targeting buttocks and thighs. This dynamic strength training exercise blends the classic squat with a weighted medicine ball for added intensity.
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Med Ball Goblet Squat instructions
Step-by-step instructions
1
Stand with your feet wider than shoulder width apart and hold a medicine ball with both hands in front of your chest.
2
Lower your body into a deep squat, while holding the medicine ball at chest level.
3
Ensure you push your hips back and bend your knees as you lower your body.
4
Pause for a second when you are in the deepest squat position, then push back up to the starting position.
5
Repeat this movement for the programmed number of reps. Remember to keep your back straight and avoid letting your knees go past your toes.
Stand with your feet wider than shoulder width apart and hold a medicine ball with both hands in front of your chest.
Lower your body into a deep squat, while holding the medicine ball at chest level.
Ensure you push your hips back and bend your knees as you lower your body.
Pause for a second when you are in the deepest squat position, then push back up to the starting position.
Repeat this movement for the programmed number of reps. Remember to keep your back straight and avoid letting your knees go past your toes.
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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