Standing with your feet together and medicine ball at your chest, step to the side with one leg and squat down to a 90 degree angle. At the same time that you squat, extend your arms straight out in front of you. Next bring your legs back together and repeat the motion with the leg that was standing still previously.
For more glute engagement, drop your bottom below a 90 degree angle.
For even more emphasis on the shoulders, repeat the exercise but rather than bring your arms back in after extending them, bring them straight over your head. This will give the front delt a good burn.
Medicine Ball Side Squat Punch Out - Start Position
Medicine Ball Side Squat Punch Out - Finish Position
Primary Muscle
