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Best Advanced Hamstrings Workouts With Medicine Balls

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About

Medicine balls, constructed from durable, weighted materials, provide versatile applications, including exercises utilizing their throwability and capability for introducing instability, enhancing lower body muscle engagement.

Focusing on the hamstrings, which are critical for activities involving knee flexion and hip extension, these workouts target the back of the upper leg to improve functionality and strength.

Designed for advanced practitioners with over four years of weightlifting experience, these exercises often include higher repetitions and resistance intensity, demanding mastery of form and technique for optimal execution.

Incorporating these elements can result in increased athletic performance and resilience.

The 2 Best Advanced Hamstrings Exercises with Medicine Balls

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Medicine Ball Single Leg Romanian Deadlift

    Medicine Ball Single Leg Romanian Deadlift demonstration video — proper form for this exercise.
    SETS LOGGED
    124,479
    Hamstrings Strength
    65 mScore
    Hamstrings
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Single Leg Romanian Deadlift helps improve your balance and strength by using a medicine ball for added resistance. It mainly targets the hamstrings, glutes, and lower back, making it a great exercise for overall lower body fitness.

    How to do it

    1. Stand on one leg with a slight bend in your knee, holding a medicine ball in both hands.
    2. Hinge at your hips, lowering the medicine ball while allowing your other leg to extend behind you.
    3. Pause when you feel a stretch in your hamstrings, then use your glutes and hamstrings to return to standing, raising the medicine ball back up.
    Sets, Reps, Weight
    1
    8reps
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

  • 2. Medicine Ball Romanian Deadlift

    Medicine Ball Romanian Deadlift demonstration video — proper form for this exercise.
    SETS LOGGED
    99,646
    Hamstrings Strength
    88 mScore
    Hamstrings
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Romanian Deadlift strengthens your hamstrings, glutes, and lower back while improving stability and posture. This exercise is great for building lower body power and is suitable for beginners.

    How to do it

    1. Stand with feet shoulder-width apart and knees slightly bent.
    2. Hold a medicine ball in both hands in front of your hips.
    3. Hinge at your hips to push your butt back and lower the ball towards the floor, keeping a slight bend in your knees.
    4. Stop when you feel a gentle stretch in your hamstrings and hold for a moment.
    5. Use your glutes and hamstrings to push your hips forward and return to starting position.
    6. Keep your core engaged, shoulders back, and chest up throughout the exercise.
    Sets, Reps, Weight
    1
    8reps
    22.5lbs
    2
    8reps
    22.5lbs
    3
    8reps
    22.5lbs
    Full Video & Instructions

Alternative Workouts

Alternative Advanced Hamstrings Workouts

Alternative Advanced Workouts with Medicine Balls

Best Advanced Hamstrings Workouts With Medicine Balls | Fitbod Workout Generator