
9. Overhead Squat
The medicine ball overhead squat helps develop the lower body muscles and increases shoulder mobility, balance, and core strength. Squats alone are good at improving your glutes, so when you add a medicine ball, they will be even stronger and more impressive. Start with a weight you can handle first to work yourself up to a heavier weight over time. It is also a great exercise if you need to get your back muscles engaged without putting a lot of weight on them.
Grab your medicine ball and stand with your feet apart, wider than your shoulders. Hold the medicine ball over your head and do a squat, swinging your hips backward. You must keep your back straight. Squat until your thighs are almost parallel to the floor. Then return to the starting position and repeat the exercise 10 to 15 more times. Keep reading for more medicine ball exercises to strengthen your body.