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Best Hamstrings Workouts With Medicine Balls For Women

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About

Medicine balls are versatile pieces of equipment made from durable rubber material and come in various weights.

They can be utilized to add resistance to traditional exercises and offer unique benefits through dynamic movements such as throwing or slamming.

Hamstrings are the group of muscles located at the back of the thigh, responsible for knee flexion and hip extension, playing a crucial role in numerous lower-body movements.

While effective workout principles remain consistent across genders, general preferences can influence exercise selection, with weight and repetitions tailored based on averages, for women: 5'5", 140lbs, 34 years old, acknowledging individual differences.

The 2 Best Hamstrings Exercises with Medicine Balls for Women

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

  • 1. Medicine Ball Single Leg Romanian Deadlift

    Medicine Ball Single Leg Romanian Deadlift demonstration video — proper form for this exercise.
    SETS LOGGED
    124,479
    Hamstrings Strength
    65 mScore
    Hamstrings
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Single Leg Romanian Deadlift helps improve your balance and strength by using a medicine ball for added resistance. It mainly targets the hamstrings, glutes, and lower back, making it a great exercise for overall lower body fitness.

    How to do it

    1. Stand on one leg with a slight bend in your knee, holding a medicine ball in both hands.
    2. Hinge at your hips, lowering the medicine ball while allowing your other leg to extend behind you.
    3. Pause when you feel a stretch in your hamstrings, then use your glutes and hamstrings to return to standing, raising the medicine ball back up.
    Sets, Reps, Weight
    1
    8reps
    10lbs
    2
    8reps
    10lbs
    3
    8reps
    10lbs
    Full Video & Instructions

  • 2. Medicine Ball Romanian Deadlift

    Medicine Ball Romanian Deadlift demonstration video — proper form for this exercise.
    SETS LOGGED
    99,646
    Hamstrings Strength
    88 mScore
    Hamstrings
    Photo of Medicine Balls
    Medicine Balls

    The Medicine Ball Romanian Deadlift strengthens your hamstrings, glutes, and lower back while improving stability and posture. This exercise is great for building lower body power and is suitable for beginners.

    How to do it

    1. Stand with feet shoulder-width apart and knees slightly bent.
    2. Hold a medicine ball in both hands in front of your hips.
    3. Hinge at your hips to push your butt back and lower the ball towards the floor, keeping a slight bend in your knees.
    4. Stop when you feel a gentle stretch in your hamstrings and hold for a moment.
    5. Use your glutes and hamstrings to push your hips forward and return to starting position.
    6. Keep your core engaged, shoulders back, and chest up throughout the exercise.
    Sets, Reps, Weight
    1
    8reps
    17.5lbs
    2
    8reps
    17.5lbs
    3
    8reps
    17.5lbs
    Full Video & Instructions