Best Glutes Workouts With Medicine Balls For Women
About
Medicine balls are versatile tools commonly made from durable, rubbery material and come in various weights.
These balls not only serve as resistance for exercises similar to free weights but also provide dynamic options such as throwing or slamming against surfaces without causing damage, thereby enhancing workout intensity.
Effective glute-focused exercises engage the muscles around the hips, essential for leg and hip movement and often targeted through squats, deadlifts, and hip thrusts.
While preferences might differ, these exercises are equally beneficial, with typical repetitions and weights adapted to averages for women (5’5”, 140 lbs, 34 years old), recognizing individual variation.
The goal is to strengthen the buttock muscles while enjoying a safe and productive workout.
Experience the benefits of integrating medicine balls into your routine for greater fitness outcomes.
Workout 1
Glutes
Forward Lunge with Twist
17reps35lbs27reps35lbs37reps35lbs47reps35lbs57reps35lbs
Single Leg Glute Bridge and Squeeze
18reps5lbs28reps5lbs38reps5lbs
Medicine Ball Hip Thrusts
110reps30lbs210reps30lbs310reps30lbs
Medicine Ball Curtsy Lunge
16reps40lbs26reps40lbs
Medicine Ball Reverse Lunge
16reps35lbs26reps35lbs36reps35lbs
Medicine Ball Glute Bridge
11:0020lbs21:0020lbs31:0020lbs
The 6 Best Glutes Exercises with Medicine Balls for Women
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Forward Lunge with Twist
SETS LOGGED214,448Glutes Strength85 mScoreGlutes
Stability (Swiss) Ball
Medicine BallsThe Forward Lunge with Twist is a variation of the lunge that strengthens your quads, glutes, and hamstrings while adding core stability. By holding a medicine ball and twisting, you enhance the effectiveness of the standard lunge for a better workout.
How to do it
The Forward Lunge with Twist is a variation of the lunge that strengthens your quads, glutes, and hamstrings while adding core stability. By holding a medicine ball and twisting, you enhance the effectiveness of the standard lunge for a better workout.
2. Single Leg Glute Bridge and Squeeze
SETS LOGGED15,952Glutes Strength82 mScoreGlutesMedicine BallsThe Single Leg Glute Bridge and Squeeze is a great exercise for strengthening your glutes and core. Using a medicine ball helps improve balance and engage your muscles more effectively, making it an excellent addition to any lower-body workout.
How to do it
The Single Leg Glute Bridge and Squeeze is a great exercise for strengthening your glutes and core. Using a medicine ball helps improve balance and engage your muscles more effectively, making it an excellent addition to any lower-body workout.
3. Medicine Ball Hip Thrusts
SETS LOGGED124,230Glutes Strength94 mScoreGlutesMedicine BallsMedicine 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
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.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs4. Medicine Ball Glute Bridge
SETS LOGGED83,377Glutes Strength82 mScoreGlutesMedicine BallsThe 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
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.
5. Medicine Ball Curtsy Lunge
SETS LOGGED31,833Glutes Strength93 mScoreGlutesMedicine BallsThe Medicine Ball Curtsy Lunge is a weighted exercise that targets your glutes while also engaging your legs. By using a medicine ball, you add extra resistance, making it more challenging than a regular lunge.
How to do it
The Medicine Ball Curtsy Lunge is a weighted exercise that targets your glutes while also engaging your legs. By using a medicine ball, you add extra resistance, making it more challenging than a regular lunge.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs6. Medicine Ball Reverse Lunge
SETS LOGGED34,078Glutes Strength91 mScoreGlutesMedicine BallsThe Medicine Ball Reverse Lunge is a lower body exercise that uses a medicine ball for added weight. It primarily targets your glutes, hamstrings, and quads while stepping back into the lunge position. This variation helps strengthen your legs and improve balance.
How to do it
The Medicine Ball Reverse Lunge is a lower body exercise that uses a medicine ball for added weight. It primarily targets your glutes, hamstrings, and quads while stepping back into the lunge position. This variation helps strengthen your legs and improve balance.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs
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