Place a medicine ball between your feet. Descend into a squat position by bending at the knees and hips. Place one hand on each side of the ball, keep your chest up and look straight ahead. This will be your starting position.
Staying low in the squat position, pick up the medicine ball and place it a foot or two in front of you. Next, jump your feet forward to meet the ball, making sure to keep your chest up and back flat. Complete 3 reps going forward, then reverse the movement for 3 repetitions. Your hips should stay low and your feet flat on the ground.
Repeat for the recommended number of repetitions or time.