Best Glutes Workouts With Medicine Balls To Get Lean And Burn Fat

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About

Medicine balls, composed of durable rubber materials, serve as versatile tools both as traditional free weights and dynamic workout equipment capable of being safely thrown or slammed.

Utilizing medicine balls in workouts aiming to enhance gluteal muscle strength and endurance allows for functional and varied exercises.

These workouts emphasize maintaining an elevated heart rate and continuous movement, coupling cardiovascular benefits with resistance training.

Targeting the glutes, essential muscles around the hips responsible for leg and hip motion, incorporates specific exercises such as squats and hip thrusts using lower weight and higher repetitions tailored to the individual's abilities to augment lean muscle while burning fat.

Adding medicine balls introduces instability and resistance, enhancing muscle activation.

Consistency and proper form ensure effective outcomes for achieving a toned buttock and overall lower body strength.

Workout 1

Glutes

The 6 Best Glutes Exercises with Medicine Balls to Get Lean and Burn Fat

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

1. Medicine Ball Hip Thrusts
SETS LOGGED
124,230
Glutes Strength
94 mScore
Glutes
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
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, Weight
1
8reps
17.5lbs
2
8reps
17.5lbs
3
8reps
17.5lbs
Full Video & Instructions
2. Medicine Ball Glute Bridge
SETS LOGGED
83,377
Glutes Strength
82 mScore
Glutes
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
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.
Full Video & Instructions
3. Forward Lunge with Twist
SETS LOGGED
214,448
Glutes Strength
85 mScore
Glutes
Stability (Swiss) Ball
Medicine Balls
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.
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.
Full Video & Instructions
4. Medicine Ball Curtsy Lunge
SETS LOGGED
31,833
Glutes Strength
93 mScore
Glutes
Medicine Balls
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.
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, Weight
1
8reps
12.5lbs
2
8reps
12.5lbs
3
8reps
12.5lbs
Full Video & Instructions
5. Medicine Ball Reverse Lunge
SETS LOGGED
34,078
Glutes Strength
91 mScore
Glutes
Medicine Balls
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.
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, Weight
1
8reps
12.5lbs
2
8reps
12.5lbs
3
8reps
12.5lbs
Full Video & Instructions
6. Single Leg Glute Bridge and Squeeze
SETS LOGGED
15,952
Glutes Strength
82 mScore
Glutes
Medicine Balls
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.
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.
Full Video & Instructions