Exercise of the Week

This page features simple, yet affective exercises that we hope will be beneficial to you in acheiving your fitness goals. Best of all, it's FREE!

Squats / Chest Squeeze

Squats while holding a medicine ball

Muscle Group(s)

Legs & Chest


Holding a medicine ball (or other type of ball), place hands on either side of the ball, feet shoulder-width apart. Squeeze the ball and, keeping the pressure on, lower into a squat (knees behind toes) while pushing the ball straight out in front of you. During the descent sit back on heels similar to sitting in a chair. Still squeezing the ball, stand back up and pull the ball back into your chest. Try to keep pressure on the ball for the entire time.