Squat Jump (Medicine Ball)

An explosive lower body exercise combining a squat with a vertical jump while holding a medicine ball.

Instructions

1. Stand with feet shoulder-width apart, holding a medicine ball at chest height.
2. Lower into a squat position by bending at your hips and knees.
3. From the bottom of the squat, explosively drive upward through your legs.
4. Jump as high as possible while maintaining the medicine ball at chest height.
5. Land softly and immediately lower into the next squat repetition.
6. Repeat for the prescribed number of repetitions.

Tips

• Land with soft knees to reduce impact stress and prepare for the next rep.
• Generate maximum power from your legs; keep the medicine ball stable.
• Maintain an upright torso throughout to maximize jumping height.
• Use a moderate medicine ball weight; lighter weight allows for higher jumps.
• This exercise builds lower body power and explosive strength.