Best Glutes Workouts With Medicine Balls To Build Muscle Mass
About
Engaging in a glute-focused workout using medicine balls is an effective method to enhance muscle mass in the buttock region.
Medicine balls offer versatile resistance, allowing for dynamic exercises such as throws, slams, and stability-enhanced movements.
This workout incorporates compound and isolation exercises aimed at promoting hypertrophy through moderate weight and higher repetitions, appropriately tailored to the participant’s individual capabilities.
The target muscles, the glutes, significantly contribute to hip and leg mobility and are activated during fundamental movements including squats, hip thrusts, and deadlifts.
Integrate this workout into your routine to improve strength and definition in your lower body while utilizing the adaptable functionality of medicine balls.
Workout 1
Glutes
Forward Lunge with Twist
19reps30lbs29reps30lbs39reps30lbs49reps30lbs59reps30lbs
Single Leg Glute Bridge and Squeeze
110reps5lbs210reps5lbs310reps5lbs
Medicine Ball Hip Thrusts
112reps30lbs212reps30lbs312reps30lbs
Medicine Ball Curtsy Lunge
17reps35lbs27reps35lbs
Medicine Ball Reverse Lunge
17reps35lbs27reps35lbs37reps35lbs
Medicine Ball Glute Bridge
11:0020lbs21:0020lbs31:0020lbs
The 6 Best Glutes Exercises with Medicine Balls to Build Muscle Mass
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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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs4. 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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