Slam Ball Hurdle Squat
The slam ball hurdle squat combines a weighted squat with a lateral hurdle movement to challenge lower body power and coordination. It targets the quadriceps and glutes while the slam ball adds upper body load and the hurdle introduces agility demands.
How to do it
- Stand holding a slam ball at chest height with a hurdle or low obstacle in front of you.
- Squat down and then explosively jump or step over the hurdle, maintaining control of the ball.
- Land softly on the other side and squat again.
- Jump or step back over the hurdle to return to the starting side.
- Continue for the desired number of repetitions.
Form cues
- Hold the ball securely against your chest.
- Keep your chest up as you lower into the squat.
- Land softly with bent knees to absorb impact.
- Step or jump smoothly over the hurdle.
Breathing: Inhale as you lower into the squat, and exhale steadily as you rise and move over the hurdle.
Common mistakes
- Landing with straight legs can jar your joints and cause unnecessary impact.
- Hunching your upper body forward makes it harder to control the medicine ball.
- Clearing a hurdle that is too tall can compromise your form and balance.
Muscles worked
Primary: quads. Secondary: glutes, shoulders, core.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 60 s
Lose weight
3 sets x 10-12 reps, rest 60 s
Build muscle
3-4 sets x 8-10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp discomfort in your knees or lower back, ease off and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I don't have a hurdle?
You can use any low, safe object or simply imagine a line on the floor to step over.
How heavy should the slam ball be?
Choose a weight that challenges your legs and core without throwing off your balance during the jump.
Should I jump or step over the hurdle?
Beginners can step over the hurdle to focus on control, while more experienced lifters can add a small jump.