Medicine Ball Squat Jump Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Medicine Ball
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Calves, Hamstrings, Gluteus Maximus
- Intensity
- high
- Category
- plyometrics
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Medicine Ball Jump Squat
Visualised Target Muscle Groups
Front
Back
How to: Medicine Ball Squat Jump
- Stand with feet shoulder-width apart and hold a medicine ball at chest level.
- Lower into a squat, keeping your chest up and knees over your toes.
- From the squat position, explode upward into a jump, raising the medicine ball overhead.
- Land softly back into the squat position and immediately repeat the jump.
Common Mistakes
- Failing to squat low enough before jumping.
- Leaning too far forward while jumping.
Modifications
- Perform the jump without the medicine ball for beginners.
- Reduce the jump height for those with joint concerns.
Tips
- Engage your core throughout the movement to maintain balance.
- Land softly, distributing your weight evenly on your feet.
Medicine Ball Squat Jump Alternatives
Tags
plyometrics
thighs
aerobic
jumping
strength
exercise
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