Heels Raise Squats With Medicine Ball

Heels Raised Medicine Ball Squat is an assisted version of a weighted squat. Raising your heels about an inch helps you deep squat especially if you have difficulty squatting down in general.

Squatting to the point where your thighs are almost parallel to the floor is specially effective in toning your butts, quads, hips, and thighs.

If you want to slim your bottom but can’t squat properly, try raising your heels just a bit to get the most out of your squat.

Choose medicine ball weight that you can do 10-12 repetitions.

If your arms can’t support the medicine-ball throughout the set, decrease the weight.

  1. Stand as tall as you can with your feet spread slightly wider than shoulder width apart. Hold a medicine ball in front of your chest. Elevate the heels about an inch.
  2. Look straight ahead, and keep your torso as upright as possible for the entire exercise with your lower back slightly arched.
  3. Tighten your abs, bend your knees, and lower and push back your hips as far as you can into a squat position with your thighs almost parallel to the floor.
  4. Push through your heels to return to the starting position and repeat to complete the set.

Tips: Don’t round your lower back. *Elevate your heels about an inch.

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Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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