The 23 Best Medicine Ball Exercises

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Top 10

  1. 1. Alternating Medicine Ball Push Up

    Photo of Alternating Medicine Ball Push Up being performed
    485,883 SETS LOGGED
    40.2 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.

  2. 2. Medicine Ball Slam

    Photo of Medicine Ball Slam being performed
    282,321 SETS LOGGED
    15.8 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.

  3. 3. Medicine Ball Russian Twist

    Photo of Medicine Ball Russian Twist being performed
    272,928 SETS LOGGED
    71 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.

  4. 4. Forward Lunge with Twist

    Photo of Forward Lunge with Twist being performed
    198,328 SETS LOGGED
    54.5 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.

  5. 5. Medicine Ball Push Up

    Photo of Medicine Ball Push Up being performed
    169,922 SETS LOGGED
    34.2 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.

  6. 6. Medicine Ball Superman

    Photo of Medicine Ball Superman being performed
    163,760 SETS LOGGED
    79.3 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.

  7. 7. Medicine Ball Single Leg Romanian Deadlift

    Photo of Medicine Ball Single Leg Romanian Deadlift being performed
    105,062 SETS LOGGED
    31.8 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.

  8. 8. Medicine Ball Hip Thrusts

    Photo of Medicine Ball Hip Thrusts being performed
    101,960 SETS LOGGED
    54.9 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.

  9. 9. Medicine Ball Romanian Deadlift

    Photo of Medicine Ball Romanian Deadlift being performed
    85,397 SETS LOGGED
    47.3 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.

  10. 10. Wall Ball

    Photo of Wall Ball being performed
    73,243 SETS LOGGED
    87.3 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.

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  1. 11. Medicine Ball Glute Bridge

    Photo of Medicine Ball Glute Bridge being performed
    66,678 SETS LOGGED
    21.2 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.

  2. 12. Medicine Ball Leg Crunch

    Photo of Medicine Ball Leg Crunch being performed
    45,375 SETS LOGGED
    59.4 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
  3. 13. Medicine Ball Overhead Sit Up

    Photo of Medicine Ball Overhead Sit Up being performed
    34,847 SETS LOGGED
    71.3 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.

  4. 14. Medicine Ball Reverse Lunge

    Photo of Medicine Ball Reverse Lunge being performed
    28,830 SETS LOGGED
    74.8 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.

  5. 15. Medicine Ball Lunge

    Photo of Medicine Ball Lunge being performed
    28,300 SETS LOGGED
    81.4 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.

  6. 16. Balance Trainer Overhead Weighted Crunch

    Photo of Balance Trainer Overhead Weighted Crunch being performed
    27,250 SETS LOGGED
    55.4 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
  7. 17. Medicine Ball Curtsy Lunge

    Photo of Medicine Ball Curtsy Lunge being performed
    26,784 SETS LOGGED
    73.9 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.

  8. 18. Medicine Ball Side Lunge

    Photo of Medicine Ball Side Lunge being performed
    20,445 SETS LOGGED
    84.3 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.

  9. 19. Medicine Ball Overhead Lunge

    Photo of Medicine Ball Overhead Lunge being performed
    15,998 SETS LOGGED
    82.8 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.

  10. 20. Decline Sit Up with Medicine Ball Toss

    Photo of Decline Sit Up with Medicine Ball Toss being performed
    12,617 SETS LOGGED
    84.4 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
  11. 21. Medicine Ball Squat

    Photo of Medicine Ball Squat being performed
    11,586 SETS LOGGED
    75.7 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.

  12. 22. Single Leg Glute Bridge and Squeeze

    Photo of Single Leg Glute Bridge and Squeeze being performed
    7,011 SETS LOGGED
    40.9 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.

  13. 23. Partner Squat And Throw

    Photo of Partner Squat And Throw being performed
    643 SETS LOGGED
    44.9 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.