Jump Squat (Medicine Ball)
Also called Medicine Ball Jump Squat, Med Ball Jump Squat
How to do it
Hold a light medicine ball securely at the chest and stand on a clear level surface. Dip into a quarter squat, drive explosively through both feet to jump, then land softly on both feet and absorb the force by bending the hips and knees. Keep the ball close and reset balance before the next repetition.
Setup
Choose a light medicine ball that can be held securely against the chest and use a clear non-slip surface. Set feet around shoulder width, elbows close, torso braced, and knees aligned over the toes.
Where you should feel it
Explosive effort through the quads, glutes, and calves at takeoff, with the hamstrings assisting while the core, lower back, and forearms control the torso and ball. Land quietly without the ball shifting.
When to use it
Use for accessible lightly loaded jump power, athletic circuits, and medicine-ball training. Perform 3-8 quality reps per set while landing control remains crisp.