Best Legs Workouts With Medicine Balls To Build Muscle Mass
About
Medicine balls are versatile weighted tools made of durable material, suitable for various forms of resistance exercises.
These balls excel in activities such as throwing or slamming against surfaces without causing damage, and they can introduce unique challenges by adding instability to movements.
In muscle mass-building routines, exercises incorporate compound and isolation movements, utilizing lower weights and higher repetitions to promote hypertrophy.
Focusing on the lower body, workouts aim to strengthen the six primary leg muscle groups: glutes, quadriceps, hamstrings, calves, adductors, and abductors.
Common exercises like squats, deadlifts, and lunges, modified with medicine balls, effectively engage these muscle groups cohesively in a synergistic manner.
Workout 1
Quadriceps, Glutes, Hamstrings
Medicine Ball Overhead Lunge
13reps40lbs23reps40lbs33reps40lbs43reps40lbs53reps40lbs
Forward Lunge with Twist
115reps25lbs215reps25lbs315reps25lbs
Medicine Ball Romanian Deadlift
112reps30lbs212reps30lbs312reps30lbs
Medicine Ball Single Leg Romanian Deadlift
17reps35lbs27reps35lbs
Wall Ball
122reps10lbs222reps10lbs322reps10lbs
Medicine Ball Lunge
17reps35lbs27reps35lbs37reps35lbs
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Generate My PlanWorkout 2
Glutes, Quadriceps, Hamstrings
Single Leg Glute Bridge and Squeeze
16reps5lbs26reps5lbs36reps5lbs46reps5lbs56reps5lbs
Medicine Ball Squat
110reps30lbs210reps30lbs310reps30lbsMedicine Ball Romanian Deadlift
112reps30lbs212reps30lbs312reps30lbsMedicine Ball Single Leg Romanian Deadlift
17reps25lbs27reps30lbs37reps35lbs47reps35lbs
Medicine Ball Side Lunge
17reps35lbs27reps35lbs37reps35lbs
Medicine Ball Hip Thrusts
115reps25lbs215reps25lbs315reps25lbs
The 13 Best Legs Exercises with Medicine Balls to Build Muscle Mass
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Wall Ball
SETS LOGGED78,324Quadriceps Strength74 mScoreQuadriceps
Medicine BallsWall Ball is a dynamic exercise that combines squats with throwing a medicine ball. It mainly works your thighs while adding an explosive movement to help you throw the ball high against a wall.
How to do it
Wall Ball is a dynamic exercise that combines squats with throwing a medicine ball. It mainly works your thighs while adding an explosive movement to help you throw the ball high against a wall.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs2. Medicine Ball Lunge
SETS LOGGED33,900Quadriceps Strength97 mScoreQuadricepsMedicine BallsThe Medicine Ball Lunge is an exercise that adds resistance to lunges, which helps improve balance and strengthen the legs and core. It makes your lower body workout more challenging and enhances stability and coordination.
How to do it
The Medicine Ball Lunge is an exercise that adds resistance to lunges, which helps improve balance and strengthen the legs and core. It makes your lower body workout more challenging and enhances stability and coordination.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs3. Medicine Ball Overhead Lunge
SETS LOGGED19,210Quadriceps Strength78 mScoreQuadricepsMedicine BallsThe Medicine Ball Overhead Lunge is a lower body exercise that also works your core. You hold a medicine ball above your head while stepping forward into a lunge, then switch legs to complete your set.
How to do it
The Medicine Ball Overhead Lunge is a lower body exercise that also works your core. You hold a medicine ball above your head while stepping forward into a lunge, then switch legs to complete your set.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs4. 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.
5. 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.
6. Medicine Ball Single Leg Romanian Deadlift
SETS LOGGED124,479Hamstrings Strength65 mScoreHamstringsMedicine BallsThe 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
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.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs7. Medicine Ball Side Lunge
SETS LOGGED24,036Quadriceps Strength96 mScoreQuadricepsMedicine BallsThe Medicine Ball Side Lunge is a powerful variation that uses a medicine ball to boost resistance and enhance balance. It works your thighs, glutes, and core, while also targeting your side muscles as you lunge sideways, providing a full lower body workout.
How to do it
The Medicine Ball Side Lunge is a powerful variation that uses a medicine ball to boost resistance and enhance balance. It works your thighs, glutes, and core, while also targeting your side muscles as you lunge sideways, providing a full lower body workout.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs8. Medicine Ball Squat
SETS LOGGED13,372Quadriceps Strength88 mScoreQuadricepsMedicine BallsThe Medicine Ball Squat is a lower body and core exercise that adds weight for extra challenge. Holding a medicine ball makes your squats harder and helps improve balance and strength.
How to do it
The Medicine Ball Squat is a lower body and core exercise that adds weight for extra challenge. Holding a medicine ball makes your squats harder and helps improve balance and strength.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs9. Medicine Ball Romanian Deadlift
SETS LOGGED99,646Hamstrings Strength88 mScoreHamstringsMedicine BallsThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs10. Medicine Ball Hip Thrusts
SETS LOGGED124,230Glutes Strength94 mScoreGlutesMedicine 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs11. 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.
12. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs13. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs
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