Split Squat (Medicine Ball)

A split squat variation where you hold a medicine ball at chest height, adding resistance to the lower body movement.

Instructions

1. Start in a staggered stance with one foot forward and one foot back, holding a medicine ball at chest height.
2. Keep your torso upright and core engaged throughout the movement.
3. Lower your body by bending both knees until your back knee nearly touches the ground.
4. Your front knee should track over your ankle without extending past your toes.
5. Drive through your front heel to return to the starting position.
6. Complete all reps on one leg, then switch legs.

Tips

• Maintain an upright posture and avoid leaning forward.
• The medicine ball at chest height helps counterbalance and engages your core.
• Keep your front knee aligned with your foot to prevent inward collapse.
• Take a longer stride to increase glute activation.
• This variation provides unilateral loading, helping identify and correct strength imbalances.