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Best Hamstrings Workouts With Medicine Balls To Build Strength

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About

Medicine balls are versatile fitness tools, consisting of sturdy, weighted spheres commonly used in various forms of exercise.

Their unique design allows them to be utilized for resistance, thrown, or incorporated into exercises requiring stability to enhance effectiveness.

Strength-oriented workouts prioritize increasing maximal strength, utilizing both compound movements engaging multiple muscle groups and isolation exercises for focused development, often with heavier weights and lower repetitions.

The hamstrings, a group of muscles located at the back of the upper leg, play crucial roles in knee flexion and hip extension, central to numerous lower body activities.

By integrating these elements, this workout provides a comprehensive approach to fortifying the hamstrings for improved overall strength and function.

The 2 Best Hamstrings Exercises with Medicine Balls to Build Strength

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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
    12.5lbs
    2
    8reps
    12.5lbs
    3
    8reps
    12.5lbs
    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
    20lbs
    2
    8reps
    20lbs
    3
    8reps
    20lbs
    Full Video & Instructions