How to Do a Medicine Ball Squat With Front Lateral Raise
The medicine ball squat with lateral raise is what is known as a compound exercise. This means the exercise works more than one major muscle group at a time. Adding compound exercises to your routine can add more intensity to your workout. They are also useful at times when you need to cut your workout short or cannot get tot he gym. This exercise combines a squat that tones and shapes the buttocks and thighs with a front lateral raise to target the back muscles.
Instructions
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Stand up straight with your legs slightly farther than hip-width apart. Point your toes straight ahead. Hold the ball in front of you, with your arms straight down.
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Bend the knees and reach the hips back, as if you are about to sit in a chair. Squat as low as you can without hurting the knees, but do not drop the hips any lower then you would if you were actually sitting in a chair. Going too low places too much stress on the knees.
At the same time, lift the ball to shoulder height. -
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Press into your heels and come back up to a standing position. Come up straight and all the way, but do not lock the knees or push the hips forward as you stand. At the same time, lower the ball.
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Repeat for eight to 12 repetitions. For a variation, you can do the same exercise, but with the feet tightly together.
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Tips & Warnings
If this exercise bothers your knees, try placing your feet wider apart and/or do not go as low. You should feel this exercise in your thighs and mid back, not your joints.
Stop doing any exercise that causes knee or back pain. Keep the abdominal muscles contracted to help support your back.
