# Medicine Ball Squat with Front Raise

A bodyweight squat combined with a straight-arm front raise of a medicine ball. Trains the quads and front delts together, with glute support, for light conditioning or warm-up work.

- Beginner · Compound
- Equipment: Medicine ball
- HD video: https://media.seto.fit/exercises/med-ball-front-squat-raise/video/male.mp4
- HTML: https://seto.fit/exercises/medicine-ball-squat-with-front-raise/

## Muscles worked

- Quads: 8/10
- Front delts: 7/10
- Glutes: 6/10
- Hip adductors: 4/10
- Traps: 3/10
- Abs: 3/10

## How to do the Medicine Ball Squat with Front Raise

1. Stand with feet shoulder-width apart, ball held at your hips.
2. Squat down while raising the ball forward to shoulder height.
3. Keep your arms straight and your torso upright.
4. Stand up and lower the ball back to your hips.

### Full technique — 7 steps

1. Stand with feet about shoulder width apart and toes turned slightly out.
2. Hold the medicine ball with both hands in front of your hips, palms on the sides of the ball.
3. Lower into a squat by bending your hips and knees while keeping your torso upright.
4. As you lower, raise the ball forward with straight arms until it reaches shoulder height.
5. Keep your whole foot grounded and let your knees point the same way as your feet.
6. Drive through your whole foot to stand up, lowering the ball back to your hips.
7. Finish standing tall before starting the next rep.

## Common mistakes

- Knees collapsing inward
- Heels lifting at the bottom
- Bending the elbows during the raise
- Raising the ball above shoulder height
- Leaning forward to lift the ball

## Form cues

- Knees point where feet point
- Drive through whole foot
- Arms stay long
- Ball to shoulder height
- Stay tall through torso

## How much to do

- **Strength**: 2–3 sets of 8–10 reps · rest 1 min 30 s · 3–4 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 2–3 sets of 12–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Weight plates**: [Plate Clean and Press](https://seto.fit/exercises/plate-clean-and-press/), [Plate Clean](https://seto.fit/exercises/plate-clean/)
- **Barbell**: [Landmine Squat to Press](https://seto.fit/exercises/landmine-squat-to-press/), [Snatch Balance](https://seto.fit/exercises/snatch-balance/)
- **Kettlebell**: [Goblet Squat with Press Out](https://seto.fit/exercises/goblet-squat-with-press-out/), [Double Kettlebell Thruster](https://seto.fit/exercises/double-kettlebell-thruster/)
- **Dumbbells**: [Heel Elevated Goblet Squat](https://seto.fit/exercises/heel-elevated-goblet-squat/), [Dumbbell Front Squat](https://seto.fit/exercises/dumbbell-front-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Medicine Ball Squat with Front Raise — Beginner**
- Harder: [Wall Ball](https://seto.fit/exercises/wall-ball/) — Intermediate
- Harder: [Behind the Neck Barbell Press to Overhead Squat](https://seto.fit/exercises/behind-the-neck-barbell-press-to-overhead-squat/) — Advanced

## Quick answers

### What muscles does the Medicine Ball Squat with Front Raise work?

Primary: Quads 8/10, Front delts 7/10. Also works: Glutes 6/10, Hip adductors 4/10, Traps 3/10, Abs 3/10.

### Which joints does the Medicine Ball Squat with Front Raise load?

Knee: low, Hip: low, Shoulder: low.

### When should I do the Medicine Ball Squat with Front Raise in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Medicine Ball Squat with Front Raise?

Strength: 2–3 sets of 8–10 reps, rest 1 min 30 s, 3–4 reps in reserve. Muscle growth: 2–3 sets of 12–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Medicine Ball Squat with Front Raise?

Weight plates: Plate Clean and Press, Plate Clean. Barbell: Landmine Squat to Press, Snatch Balance. Kettlebell: Goblet Squat with Press Out, Double Kettlebell Thruster. Dumbbells: Heel Elevated Goblet Squat, Dumbbell Front Squat.

### What is a harder version of the Medicine Ball Squat with Front Raise?

Wall Ball (Intermediate), Behind the Neck Barbell Press to Overhead Squat (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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