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Obliques · Intermediate

Medicine Ball Reverse Wood Chop Squat

Squat-pattern drill that develops lower-body strength and control using a medicine ball, with emphasis on the obliques, quadriceps and glutes.

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Exercise overview

Training details

ObliquesQuadricepsGlutesShouldersCore

Equipment

Medicine Ball

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with the feet shoulder-width apart and hold the medicine ball near one hip.
  2. 02Lower into a controlled squat while loading that side.
  3. 03Drive through the feet to stand and move the ball diagonally upward across the body.
  4. 04Finish with the ball above the opposite shoulder without overextending the lower back.
  5. 05Return along the same path, complete the repetitions, and switch sides.

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