Medicine Ball Front Squat

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The medicine ball front squat is a compound exercise that primarily targets the quads and glutes.

By holding the medicine ball in front of the body, it adds resistance and increases the engagement of the lower body muscles.

It also challenges the core muscles to stabilize the body throughout the movement.

While it may engage some auxiliary muscles, the main focus of this exercise is on the quads and glutes.

Stand with your feet shoulder-width apart, holding a medicine ball in front of your chest with both hands.
Engage your core by pulling your belly button in towards your spine.
Keeping your chest up and your back straight, lower your body down into a squat position by bending at the knees and hips.
As you lower into the squat, keep your weight on your heels and push your hips back.
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.
Repeat the movement for the desired number of repetitions.

Position the medicine ball securely against your upper chest, just below your chin, and stand with your feet shoulder-width apart. This starting position will help you engage your quads and glutes effectively throughout the exercise.
As you begin the squat, push your hips back and down, maintaining a straight back and keeping your chest lifted. This movement will further activate your quads and glutes, ensuring they are fully engaged during the exercise.
Focus on driving through your heels as you rise back up from the squat. This will not only help you maintain balance but also emphasize the activation of your quads and glutes, leading to stronger and more toned muscles.
Keep your knees in line with your toes throughout the entire movement. This proper alignment will prevent unnecessary strain on your knees and allow your quads and glutes to work efficiently, maximizing the benefits of the exercise.
Remember to breathe steadily and rhythmically throughout the exercise. Inhale deeply as you lower into the squat and exhale forcefully as you rise back up. This controlled breathing will help you maintain focus, enhance your form, and powerfully engage your quads and glutes.