The cannonball squat is a killer leg exercise that targets primarily the quadriceps, and also builds hip and core strength. This is a movement that can be done with a number of different equipment, including barbells, benches, boxes or steps, dumbbells, or even just a normal bench. It’s a challenging exercise because it forces your legs to do a lot of work without help from any other muscles. It also takes a good amount of balance and coordination.
To perform the cannonball squat, start with your feet hip-width apart and your arms in front of you at shoulder height. Slowly lower into a basic squat (how far you go depends on things like your knee health). Then as you stand back up, lift your right foot to the side in a sort of curtsy motion. Then move your left foot forward so that it’s behind the right one, and straighten up as you raise both arms to shoulder height again.
These are an excellent variation on a regular squat, and they’re especially useful for anyone who wants to add more power into their legs. They build your quads, and they also strengthen your hips, knees, and thighs. They also burn a ton of calories because they’re such a powerful exercise. In fact, they’re one of the top exercises for weight loss. They can also improve your balance and stability, which will make it easier to do other exercises, play sports, or simply walk down the street without hurting yourself.