How to do the Medicine Ball Squat with Front Raise
- Stand with feet shoulder-width apart, ball held at your hips.
- Squat down while raising the ball forward to shoulder height.
- Keep your arms straight and your torso upright.
- Stand up and lower the ball back to your hips.
Full technique — 7 steps
- Stand with feet about shoulder width apart and toes turned slightly out.
- Hold the medicine ball with both hands in front of your hips, palms on the sides of the ball.
- Lower into a squat by bending your hips and knees while keeping your torso upright.
- As you lower, raise the ball forward with straight arms until it reaches shoulder height.
- Keep your whole foot grounded and let your knees point the same way as your feet.
- Drive through your whole foot to stand up, lowering the ball back to your hips.
- 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
Compared with similar variants
| Medicine Ball Squat with Front Raise | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Intermediate | Advanced |
| Technique to learn | easy | hard | easy | hard |
| How tiring | low | high | moderate | high |
| Knee | low | high | high | moderate |
| Hip | low | moderate | low | high |
| Equipment | Medicine ball | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Weight plates
- Plate Clean and Press Harder
- Plate Clean Harder
Barbell
- Landmine Squat to Press Harder
- Snatch Balance Harder
Kettlebell
- Goblet Squat with Press Out Harder
- Double Kettlebell Thruster Harder
Dumbbells
- Heel Elevated Goblet Squat Harder
- Dumbbell Front Squat Harder
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
- Harder Wall Ball
- Harder Behind the Neck Barbell Press to Overhead Squat
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).
