Best Hamstrings Workouts With Medicine Balls To Build Muscle Mass

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.

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.