Best Glutes Workouts With Medicine Balls To Get Lean And Burn Fat
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
Medicine Ball Hip Thrusts
18reps35lbs28reps35lbs38reps35lbs48reps35lbs
Medicine Ball Glute Bridge
11:0020lbs21:0020lbs31:0020lbs
Forward Lunge with Twist
115reps25lbs215reps25lbs315reps25lbs
Medicine Ball Curtsy Lunge
16reps40lbs26reps40lbs
Medicine Ball Reverse Lunge
16reps35lbs26reps35lbs36reps35lbs
Single Leg Glute Bridge and Squeeze
112reps5lbs212reps5lbs312reps5lbs
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Generate My PlanThe 6 Best Glutes Exercises with Medicine Balls to Get Lean and Burn Fat
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1. Medicine Ball Hip Thrusts
SETS LOGGED124,230Glutes Strength94 mScoreGlutes
Medicine 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs2. 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.
3. Forward Lunge with Twist
SETS LOGGED214,448Glutes Strength85 mScoreGlutes
Stability (Swiss) BallMedicine 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.
4. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs5. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs6. 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.
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