The 28 Best Medicine Ball Exercises
Ranked based on how many sets have been logged by Fitbod users. Learn More
Top 10
1. Alternating Medicine Ball Push Up
555,439 SETS LOGGED48.1 mSCOREAlternating 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. Medicine Ball Russian Twist
387,060 SETS LOGGED79.7 mSCOREMedicine 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. Medicine Ball Slam
321,063 SETS LOGGED16.6 mSCOREA 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. Forward Lunge with Twist
239,080 SETS LOGGED54.6 mSCOREThis 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. Medicine Ball Superman
221,762 SETS LOGGED78 mSCOREThis 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
6. Partner Medicine Ball Full Twist
205,004 SETS LOGGED20 mSCOREPartner 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
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My Plan7. Medicine Ball Push Up
189,857 SETS LOGGED33.1 mSCOREIncorporates 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. Medicine Ball Hip Thrusts
149,447 SETS LOGGED52.3 mSCOREThis 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
9. Medicine Ball Single Leg Romanian Deadlift
147,163 SETS LOGGED30 mSCOREThis 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
10. Medicine Ball Romanian Deadlift
114,616 SETS LOGGED46.4 mSCOREAdding 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
11 - 28
11. Medicine Ball Glute Bridge
103,691 SETS LOGGED20.6 mSCOREA 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
12. Wall Ball
86,212 SETS LOGGED80.9 mSCOREWall 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
13. Partner Medicine Ball Chest Pass
80,935 SETS LOGGED21.7 mSCOREPartner 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
14. Medicine Ball Leg Crunch
62,667 SETS LOGGED54.8 mSCOREThe 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
15. Medicine Ball Overhead Sit Up
48,617 SETS LOGGED62.7 mSCOREIncorporating 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
16. Medicine Ball Reverse Lunge
42,254 SETS LOGGED67.1 mSCOREMedicine 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
17. Medicine Ball Lunge
41,598 SETS LOGGED76.8 mSCOREPerforming 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
18. Medicine Ball Curtsy Lunge
39,600 SETS LOGGED64.6 mSCOREThis 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
19. Balance Trainer Overhead Weighted Crunch
34,163 SETS LOGGED50.6 mSCOREThe 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
20. Medicine Ball Side Lunge
29,046 SETS LOGGED77.9 mSCOREThis 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
21. Single Leg Glute Bridge and Squeeze
27,607 SETS LOGGED41.4 mSCOREThe 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
22. Medicine Ball Overhead Lunge
22,905 SETS LOGGED76 mSCOREThe 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
23. Decline Sit Up with Medicine Ball Toss
17,027 SETS LOGGED78.1 mSCOREPerformed 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
24. Medicine Ball Squat
16,013 SETS LOGGED66.8 mSCOREA 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
25. Partner Sit Up Toss
1,815 SETS LOGGED24.6 mSCOREPartner 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
26. Partner Russian Twist
1,483 SETS LOGGED19.2 mSCOREPartner 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
27. Partner Squat And Throw
1,074 SETS LOGGED41.9 mSCOREPartner 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
28. Partner Rolling Ball Push Up
205 SETS LOGGED36.5 mSCOREPartner 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