How To Do Medicine Ball Squat Toss

Chris Freytag demonstrating a medicine ball squat toss wearing a black top and workout pants

You might be surprised that medicine balls aren’t just for the pros. The Medicine Ball Squat Toss is a very basic strengthening exercise that anyone can do, even beginners! The medicine ball helps transfer energy from the lower body to the upper body, igniting almost every muscle group on the way up! Multi-tasking muscle groups is a killer way to burn calories fast! You will whip your whole body into shape with this simple exercise. Have we enticed you yet?

You might be surprised that medicine balls aren’t just for the pros. The Medicine Ball Squat Toss is a very basic strengthening exercise that anyone can do, even beginners!

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The medicine ball is a weighted ball that is a great way to add resistance to basic body movements, such as squats. Just be sure to choose a weight appropriate for your strength and keep your core engaged.

Incorporating more total body exercises, such as the Medicine Ball Squat Toss, will help you get the most bang for your buck during a workout. The muscles fired up during a squat are the same muscles that help you get out of a chair or pick up something off the floor. Strengthening these muscles will help you prevent injury, both in exercise and in everyday life!

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How To Do A Medicine Ball Squat Toss

Before you get started, here are some easy tips to keep in mind to help perfect your Medicine Ball Squat Toss: Don’t let your knees track over your toes. Keep chest up at all times. Stay in control and don’t rely solely on momentum.

1) Stand with feet hip width apart, knees slightly bent and hold the medicine ball with two hands in front of your chest.

2) Sit back in squat position, keeping chest lifted and lower ball to floor.

3) Stand up with an explosive movement while tossing ball up over head.

4) Catch the ball at chest level and sit back to squat position. Repeat for desired number of repetitions.

What Muscles Does Medicine Ball Squat Toss Work?

Medicine ball squat toss is an awesome power move that works your butt, legs, upper body and core while giving an extra cardio boost that other squats can’t!

Benefits of Medicine Ball Squat Toss

There are many reasons you should incorporate medicine ball squat toss into your workouts. Here are just a few:

Strengthens Butt and Thighs

Medicine ball squat toss is a power move that relies on the butt and thigh muscles to lower and lift your body. Keep your focus on these muscles as you are moving and squeeze the area you want to work.

Strengthens Chest and Arms

The basic squat works your legs and butt. Many other leg exercises will as well. The medicine ball squat toss adds the benefit of working your upper body muscles, especially chest and arms, by having you toss that heavy ball while working your legs!

Cardio Strength Combo

The movement of the medicine ball squat toss pushes your heart rate up more than other basic strength moves. This makes medicine ball squat toss a great strength and cardio combination!

How Many Calories Does a Medicine Ball Squat Toss Burn?

People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working. Medicine ball squat toss is an amazing calorie burner! Bottom line – the harder you work, the more calories you burn. Want more calories torched? Sit lower and toss faster!

Other Exercises Similar to Medicine Ball Squat Toss

If you like the medicine ball squat toss and want more moves you can do at home just like it, try these too!

Medicine Ball Reverse Lunge With Shoulder Arc

Medicine Ball Rolling Push Up

Medicine Ball High to Low Chop

Incorporating Medicine Ball Squat Toss Into Your Workouts

Medicine ball squat toss is an amazing leg exercise all on its own! However, you could also incorporate medicine ball squat toss into other workouts to mix them up. Here are some ideas to make that happen.

Use Medicine Ball Squat Toss In A Med Ball Strength Workout

With one simple medicine ball, this workout is going to kick your butt in record time! Try each move for 1 minute with no rest in between. Take 1 minute to rest at the end and then repeat if desired.

Medicine Ball Reverse Lunge With Shoulder Arc – 1 minute

Medicine Ball Rolling Push Up – 1 minute

Medicine Ball High to Low Chop – 30 seconds each side

Medicine Ball Overhead Slams – 1 minute

Medicine Ball Russian Twist – 1 minute

Medicine Ball Squat Toss – 1 minute

Repeat!

Use Medicine Ball Squat Toss In Your Circuit Training

Circuits are a fun way to exercise and get your strength and cardio in all at the same time. The idea behind circuits is to go from one move, or one “station”, to the next with little or not rest in between. Check this out:

Fat Blasting Circuit Training Workout: Get a medicine ball and get moving on this! Go directly from one exercise to the next with little to no break in between. Rest for 1 minute at the end, then repeat the sequence.

30 seconds Medicine Ball Pistol Squat

30 seconds High Knee Run

30 seconds Medicine Ball Rolling Push Up

30 seconds Medicine Ball Squat Toss

30 seconds Bear Crawl

30 seconds Modified Army Crawl Plank

30 seconds Crab Walk

30 seconds Medicine Ball Ab Roll Up Toss

Rest 1 minute. Repeat. Stretch.

Use Medicine Ball Squat Toss In Your HIIT Training

High intensity intervals are all the rage because they get the job done in record time. Go as hard as you can for 20 seconds, rest for 10 seconds and then go hard again. Here’s a super easy way to kick butt!

HIIT the Floor Challenge: Do each move for 20 seconds, rest 10 seconds in between moves.

Medicine Ball Overhead Slams

Plank Jacks

High Knees

Medicine Ball Squat Toss

Go through this sequence 4 times.

Like the results of medicine ball squat toss? Here are 3 more workouts that you are going to love!

Total Body Medicine Ball Workout

8 Medicine Ball Workout To Sculpt Your Core

Five Workouts To Do With a Friend

Targets: glutes, legs, chest

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