If you’ve been anywhere near fitness content in India, you’ve probably seen Mandira Bedi pop up on your feed. TV host, actress, mom, fitness enthusiast—Mandira has made staying fit look practical and real for years. And what’s better? She does it with simple tools you can actually find in any gym or even your living room.
One move she’s known for rocking in her training clips is the medicine ball squat. Simple? Yes. Effective? 100%. If you’ve never added a medicine ball to your squat routine, it’s time to take a leaf out of Mandira Bedi’s book and level up your leg day—no fancy machines needed.
So why are medicine ball squats so good? How do they help you build strength, burn fat, and tone your lower body like Mandira? And how can you do them correctly to get the most out of every rep? Let’s break it all down so you can steal this move and make it work for you.
What Are Medicine Ball Squats?
A medicine ball squat is exactly what it sounds like—an air squat but with a medicine ball in your hands. That simple ball changes a lot more than you’d expect. Holding it in front of your chest or overhead changes your posture, fires up your core, and adds a whole new challenge to your quads, glutes, and shoulders.
It’s not just about squatting deeper or adding weight. It’s about better control, balance, and functional strength. And if you’re someone who gets bored easily, the medicine ball squat is a move you can remix in endless ways.
Why Mandira Swears By Medicine Ball Squats
Mandira Bedi’s workouts always highlight practical, compound movements that hit multiple muscle groups in one go. This move does exactly that.
Here’s why this one exercise deserves a spot in your routine:
1. Full-Body Engagement
Holding the medicine ball isn’t just for fun. That extra weight fires up your arms, shoulders, and core muscles to keep your chest lifted and spine stable.
2. Better Squat Form
Ever struggle to keep your chest up when you squat? A medicine ball in front helps you maintain an upright torso, which can improve your depth and help train your body for barbell squats too.
3. Cardio Boost
Do these squats for reps, and you’ll notice your heart rate spikes. It’s not just strength—it’s sneaky cardio too.
4. Functional Strength
Medicine ball squats mimic everyday movements. Whether you’re picking up groceries or lifting your kid, these build the muscle memory to do it safely.
5. They’re Beginner-Friendly
No intimidating weights. No big rack. Just grab a ball and get to work. Perfect for all fitness levels.
How to Do Medicine Ball Squats Like Mandira
You don’t need a celebrity trainer to nail this move. But you do need good form. Here’s a step-by-step:
- Start Standing: Stand with your feet shoulder-width apart. Hold a medicine ball at chest level with both hands. Keep elbows tucked in.
- Engage Your Core: Pull your belly button in slightly so your core stays tight.
- Lower Into a Squat: Push your hips back as if sitting in a chair. Keep your chest up and the ball close to your body.
- Go Deep: Lower until your thighs are parallel to the floor (or as low as your mobility allows). Knees should track over your toes—no caving in.
- Press Back Up: Drive through your heels to stand back up, squeezing your glutes at the top.
- Repeat: Aim for 3–4 sets of 12–15 reps.
Common Mistakes to Avoid
Even Mandira would say good form beats big reps every time. Here’s what not to do:
- Don’t round your back: Keep that chest proud, spine neutral.
- Don’t let the ball drop: Hold it steady to engage your arms.
- Don’t let your knees cave in: Push them out, in line with your toes.
- Don’t rush: Control each rep for maximum burn.
Medicine Ball Squat Variations to Try (Mandira-Style)
Want to shake things up? Mandira’s workouts always include a twist—here are a few variations to test your strength and coordination.
1. Medicine Ball Overhead Squat
Instead of holding the ball at your chest, press it overhead. This hits your shoulders and challenges your core big time.
Tip: Start light. Holding weight overhead while squatting isn’t easy.
2. Medicine Ball Squat to Press
Do a regular squat. As you rise, press the ball overhead. This turns your squat into a total-body move with extra shoulder work.
3. Medicine Ball Squat Jumps
Add a power element. Squat down, then explode up, pushing through the ground. Hold the ball tight to your chest for extra resistance.
4. Medicine Ball Wall Squats
Stand facing away from a wall, hold the ball overhead, and squat down while keeping your back close to the wall. Great for posture and shoulder mobility.
5. Side-to-Side Medicine Ball Squats
Hold the ball and step side to side into lateral squats. This adds inner and outer thigh work and keeps things interesting.
How to Add Medicine Ball Squats to Your Workout
If you want to train like Mandira, you don’t need an hour-long routine. Just slot these into what you’re already doing.
Option 1: Warm-Up Activation
Use light medicine ball squats to fire up your glutes and quads before heavier lifts.
Option 2: Lower Body Finisher
Burn out your legs at the end of leg day. Do 3 rounds of medicine ball squats to press—15 reps, minimal rest.
Option 3: Full Body Circuit
Mix them with push-ups, lunges, and planks for a quick 20-minute sweat session. It’s simple but killer.
What Size Medicine Ball Should You Use?
Start light—around 4–6 kg (8–12 lbs) is plenty if you’re new to this. Focus on form first. Once you’re nailing depth and stability, go heavier for more challenge.
Final Thoughts: Be Like Mandira
Mandira Bedi proves you don’t need to spend hours in the gym or use massive weights to stay strong, fit, and confident. Her workouts remind us that smart, simple moves done well will always work.
So next time you’re tempted to skip leg day—grab that medicine ball instead. Do your squats with intention. Push through the burn. And channel that Mandira-level energy that says, “I can handle anything.”
