The 28 Best Medicine Ball Exercises

1. 1. Alternating Medicine Ball Push Up

   

   512,714 SETS LOGGED48.1 mSCORE

   Alternating Medicine Ball Push Up is a more challenging variation on the standard Push Up. This compound movement primarily targets your chest, shoulders and triceps. The use of a medicine ball forces you to shift most of your weight to one side or the other, this can help you address strength imbalances between sides. Balancing on the medicine ball can also help you develop more stability for this and other pushing exercises.

   • Beginner
   • Chest

2. 2. Medicine Ball Russian Twist

   

   312,646 SETS LOGGED79.7 mSCORE

   Medicine Ball Russian Twist is a weighted variation of Russian Twist. By holding a medicine ball in both hands, you can add resistance to this usually bodyweight exercise. While the weight usually isn't much, it forces you to engage your core both to move, and to stop the medicine ball as you rotate. This is a great variation for anyone looking to make their Russian Twists a bit more challenging.

   • Beginner
   • Abs

3. 3. Medicine Ball Slam

   

   296,166 SETS LOGGED16.6 mSCORE

   A high-intensity, full-body exercise that uses the explosive power of slamming a medicine ball downward. This movement targets the arms, shoulders, core, and back, improving power, coordination, and cardiovascular fitness. It's more dynamic than traditional weightlifting, offering both strength and cardio benefits.

   • Beginner
   • Back

4. 4. Forward Lunge with Twist

   

   210,885 SETS LOGGED54.6 mSCORE

   This exercise is a variation on the more standard Lunge. Like most lunges this is a compound exercise that targets the quads, glutes, and hamstrings, but with a twist. In addition to the benefits of a standard lunge, holding a medicine ball in both hands adds resistance, while twisting with that medicine ball forces you to both pause at the bottom as well as stabilize the movement as you rotate.

   • Intermediate
   • Glutes

5. 5. Partner Medicine Ball Full Twist

   

   202,466 SETS LOGGED20 mSCORE

   Partner Medicine Ball Full Twist is a compound exercise that primarily targets the core, particularly the obliques. Performing this exercise with a partner adds a dynamic element, encouraging you to pass the medicine ball back and forth while twisting your torso. This exercise helps in enhancing rotational strength and coordination, making it effective for athletes and anyone looking to improve core stability.

   • Beginner
   • Abs

6. 6. Medicine Ball Superman

   

   186,512 SETS LOGGED78 mSCORE

   This is a medicine ball variation of the more standard superman. Like the standard superman, this exercise primarily targets your back, lower back, glutes, and hamstrings. The use of a medicine ball allows to add resistance to this usually bodyweight exercise.

   • Intermediate
   • Lower Back

7. 7. Medicine Ball Push Up

   

   178,556 SETS LOGGED33.1 mSCORE

   Incorporates a medicine ball to increase instability and engage the chest, shoulders, and core more intensely. This variation challenges balance and muscle coordination, making it ideal for those looking to intensify their push-up routine.

   • Beginner
   • Chest

8. 8. Medicine Ball Single Leg Romanian Deadlift

   

   120,460 SETS LOGGED30 mSCORE

   This exercise combines the balance challenge of a single-leg Romanian deadlift with the added resistance of a medicine ball. It targets the hamstrings, glutes, and lower back, improving balance, coordination, and unilateral strength.

   • Intermediate
   • Hamstrings

9. 9. Medicine Ball Hip Thrusts

   

   119,637 SETS LOGGED52.3 mSCORE

   This exercise is a weighted variation on the more standard Hit Thrust. By holding a medicine ball against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

   • Beginner
   • Glutes

10. 10. Medicine Ball Romanian Deadlift

    

    96,582 SETS LOGGED46.4 mSCORE

    Adding a medicine ball to the Romanian deadlift increases the challenge to the hamstrings, glutes, and lower back. This variation enhances stability and strength, providing a functional workout that improves posture and lower body power.

    • Beginner
    • Hamstrings

1. 11. Partner Medicine Ball Chest Pass

   

   79,599 SETS LOGGED21.7 mSCORE

   Partner Medicine Ball Chest Pass is a compound exercise that primarily targets the chest, shoulders, and triceps. By working with a partner, you add an element of coordination and timing to the movement. This is an excellent exercise for developing explosive power and functional strength, making it a great addition to any workout focusing on upper body dynamics.

   • Beginner
   • Chest

2. 12. Medicine Ball Glute Bridge

   

   79,521 SETS LOGGED20.6 mSCORE

   A variation of the glute bridge that incorporates a medicine ball either held on the hips or placed under the feet. This exercise targets the glutes, hamstrings, and core, enhancing stability and strength with the added challenge of balancing the ball.

   • Beginner
   • Glutes

3. 13. Wall Ball

   

   77,376 SETS LOGGED80.9 mSCORE

   Wall Ball is an explosive variation of squats, more specifically front squats. Like other front squats, this exercise primarily targets your quadriceps. Unlike other squat variations, this exercise requires a more explosive movement in order to propel the ball into the air.

   • Intermediate
   • Quads

4. 14. Medicine Ball Leg Crunch

   

   51,691 SETS LOGGED54.8 mSCORE

   The Medicine Ball Leg Crunch is an exercise that targets your abdominal muscles. Lie on your back with your legs raised and knees slightly bent. Hold a medicine ball between your feet. Crunch your upper body and legs toward each other, squeezing the medicine ball between your feet.

   • Intermediate
   • Abs

5. 15. Medicine Ball Overhead Sit Up

   

   39,477 SETS LOGGED62.7 mSCORE

   Incorporating a medicine ball held overhead, this sit-up variation increases the workload on the abdominals and arms. It enhances core strength and stability, providing a more challenging alternative to traditional sit-ups by adding resistance and increasing the range of motion.

   • Advanced
   • Abs

6. 16. Medicine Ball Reverse Lunge

   

   32,968 SETS LOGGED67.1 mSCORE

   Medicine Ball Reverse Lunge is a weighted variation of Lunge. Like other Lunges, this is a compound exercise that primarily targets your lower body. Holding a medicine ball in both hands allows you to add a bit more resistance than just your bodyweight. By stepping backwards into your lunge, you also make this exercise more glute and hamstring focused than a standard lunge.

   • Intermediate
   • Glutes

7. 17. Medicine Ball Lunge

   

   32,825 SETS LOGGED76.8 mSCORE

   Performing lunges with a medicine ball increases the intensity by adding resistance and improving balance. This exercise targets the legs and core, providing a more challenging lower body workout that improves strength, stability, and coordination.

   • Beginner
   • Quads

8. 18. Medicine Ball Curtsy Lunge

   

   30,798 SETS LOGGED64.6 mSCORE

   This exercise is a weighted variation of the more standard Curtsy Lunge. Like the standard variation, this is a compound exercise that primarily targets the glutes. By holding a medicine ball in both hands, you can add more resistance to this exercise than simply your body weight.

   • Intermediate
   • Glutes

9. 19. Balance Trainer Overhead Weighted Crunch

   

   29,546 SETS LOGGED50.6 mSCORE

   The BOSU Balance Trainer Overhead Weighted Crunch incorporates a medicine ball for added resistance, intensifying the traditional crunch exercise. Performed on a BOSU Balance Trainer with the medicine ball held overhead, this variation targets the abdominals more deeply, with the added instability of the dome increasing core engagement and strength. The use of a medicine ball not only enhances the intensity of the crunch but also improves grip strength and coordination, making it an effective exercise for building core muscle endurance and stability.

   • Intermediate
   • Abs

10. 20. Medicine Ball Side Lunge

    

    23,269 SETS LOGGED77.9 mSCORE

    This lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.

    • Beginner
    • Quads

11. 21. Medicine Ball Overhead Lunge

    

    18,538 SETS LOGGED76 mSCORE

    The Medicine Ball Overhead Lunge is a lower body exercise that also engages the core. Hold a medicine ball overhead with your arms extended. Step forward into a lunge while keeping the medicine ball overhead. Alternate legs for a complete set.

    • Intermediate
    • Quads

12. 22. Decline Sit Up with Medicine Ball Toss

    

    14,176 SETS LOGGED78.1 mSCORE

    Performed on a decline bench while holding a medicine ball, this exercise intensifies standard sit-ups by adding a toss at the peak of the movement. It targets the abdominals and enhances coordination, making it more challenging and effective than regular sit-ups.

    • Intermediate
    • Abs

13. 23. Single Leg Glute Bridge and Squeeze

    

    13,991 SETS LOGGED41.4 mSCORE

    The Single Leg Glute Bridge with a Medicine Ball Squeeze intensifies glute and core engagement by incorporating a medicine ball, making it an effective isolation exercise for unilateral glute strength and stability. This compact variation demands greater muscle activation to maintain balance and squeeze the ball, offering enhanced muscle growth and symmetry. It's a concise yet powerful exercise for boosting lower-body stability, improving posture, and aiding in injury prevention, suitable for integrating into lower-body and core training routines.

    • Intermediate
    • Glutes

14. 24. Medicine Ball Squat

    

    13,000 SETS LOGGED66.8 mSCORE

    A compound exercise targeting the lower body and core. Holding a medicine ball adds weight, increasing the difficulty and effectiveness of the squat for strength, stability, and endurance. It's an excellent variation for those looking to add an extra challenge to their squat routine, promoting better balance and core engagement.

    • Intermediate
    • Quads

15. 25. Partner Sit Up Toss

    

    1,284 SETS LOGGED24.6 mSCORE

    Partner Sit Up Toss is a variation on the standard Sit Up that involves a medicine ball. This compound exercise primarily targets your core, while adding an element of coordination by throwing and catching a medicine ball with a partner. This added resistance and coordination challenge can make this exercise more engaging and demanding than standard Sit Ups.

    • Beginner
    • Abs

16. 26. Partner Russian Twist

    

    1,084 SETS LOGGED19.2 mSCORE

    Partner Russian Twist is a variation of the standard Russian Twist that adds an element of teamwork and coordination. Like other Russian Twist variations, this is a bodyweight core exercise that targets your obliques. By performing this exercise with a partner and passing a medicine ball or similar weight back and forth, you add an additional challenge that helps improve coordination and stability in your core. This is a great exercise to make your ab workout more engaging and social.

    • Beginner
    • Abs

17. 27. Partner Squat And Throw

    

    755 SETS LOGGED41.9 mSCORE

    Partner Squat and Throw is a variation of squats that you can do with a partner. Like other Squat variations, this compound exercise primarily targets your quads. Because you’re tossing the medicine ball, this exercise is generally faster paced than other squats. In addition to the toss, the catch requires you to descend into the squat position to control the medicine ball as you catch it.

    • Beginner
    • Quads

18. 28. Partner Rolling Ball Push Up

    

    150 SETS LOGGED36.5 mSCORE

    Partner Rolling Ball Push Up is an advanced variation of the standard Push Up. This exercise primarily targets the chest, shoulders, and triceps, but also adds a significant coordination component. By rolling a medicine ball between partners as they alternately perform push ups, it introduces instability and forces additional core engagement, making it a great exercise for teamwork and building functional strength.

    • Intermediate
    • Chest