Skip to main content

Best Beginner Glutes Workouts With Medicine Balls

Jump to:3 Workouts2 Best Exercises

About

This beginner-friendly workout is designed to effectively target the glute muscles, which are vital for hip and leg movements.

Utilizing medicine balls as weights allows for both resistance-based exercises and dynamic activities, such as throws and slams.

Medicine balls, constructed with durable materials, also introduce an element of instability to enhance muscular engagement.

Exercises are tailored for individuals with less than one year of experience, incorporating lower weights to facilitate proper technique development.

However, they remain sufficiently challenging for those wishing to enhance their buttock strength and form.

While general recommendations are provided, adapt activities as necessary to match individual fitness levels and goals.

The 2 Best Beginner Glutes Exercises with Medicine Balls

Ranked By

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

  • 1. Medicine Ball Hip Thrusts

    Medicine Ball Hip Thrusts demonstration video — proper form for this exercise.
    SETS LOGGED
    124,230
    Glutes Strength
    94 mScore
    Glutes
    Photo of Medicine Balls
    Medicine Balls

    Medicine Ball Hip Thrusts are an advanced version of the standard hip thrust, using a medicine ball for added resistance. This exercise targets your glutes and hamstrings, making it a great way to strengthen your lower body.

    How to do it

    1. Lie on your back with your heels about 6 inches from your glutes.
    2. Hold a medicine ball against your hips with both hands.
    3. Push through your heels to lift your hips up until they are in line with your knees and shoulders.
    4. Hold for a moment at the top.
    5. Lower your hips back down slowly while keeping your glutes and hamstrings engaged.
    Sets, Reps, Weight
    1
    8reps
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

  • 2. Medicine Ball Glute Bridge

    Medicine Ball Glute Bridge demonstration video — proper form for this exercise.
    SETS LOGGED
    83,377
    Glutes Strength
    82 mScore
    Glutes
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Glute Bridge is a modified version of the glute bridge that uses a medicine ball either on your hips or under your feet. It strengthens your glutes, hamstrings, and core while improving balance and stability.

    How to do it

    1. Lie on your back with knees bent and feet flat on the floor, about 6 inches from your glutes.
    2. Hold a medicine ball with both hands and place it on your hips.
    3. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
    4. Hold this position and keep your hips aligned with your shoulders and knees.
    5. Make sure to engage your glutes and hamstrings; avoid straining your lower back.
    Full Video & Instructions
Best Beginner Glutes Workouts With Medicine Balls | Fitbod Workout Generator