41 Medicine Ball Exercises
Medicine Ball exercises are excellent for all levels of conditioning from complete beginners to the experienced athlete.
You can use medicine balls in various ways to produce everything from general conditioning and fat loss to increases in strength and power for sports.
The faster more dynamic medicine ball exercises should be reserved for the more advanced athlete and the static exercises for the beginner.
Please be warned that performing dynamic exercises with a heavy medicine ball can cause extreme muscle soreness post workout so always start off light and progress gradually.
Watch all 41 Medicine Ball Exercises below:
Medicine Ball Exercises List
Here is a list of Medicine Ball Exercises starting with the exercises for beginners at the top and processing down to the more advanced options further down the list.
1 Medicine Ball Slingshot
Muscles used: Shoulders, Core
Summary: An excellent warm up exercise that requires a little practice to stop you losing control of the medicine ball. Practice working in both directions changing every 10 – 20 reps.
2 Medicine Ball Halo
Muscles used: Shoulders, Upper Back
Summary: A great warm up movement that will loosen the shoulders, neck and upper back. Be sure to keep the medicine ball as close to the neck as possible. Try changing directions every 5 – 10 reps.
3 Medicine Ball Squat
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: One of the most important movement patterns, the squat can be performed by holding a medicine ball close to the chest throughout. Excellent for beginners because it acts as a nice counterbalance as you sit back onto your heels.
4 Medicine Ball Step Up and Press
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: A very practical and functional exercise that involves stepping up onto a box and then pressing overhead. Try to ensure you pull yourself up onto the box with your front leg rather then pushing from your rear leg. Try alternating legs or leading with the same leg each time.
5 Medicine Ball Squat and Lateral Step
Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: Similar to the medicine ball squat exercise but this time you step to the side before descending into the squat. Slightly more challenging and cardiovascular. Try alternating sides when you step.
6 Medicine Ball Bob and Weave Exercise
Muscles used: Back, Core, Glutes, Quads, Hamstrings
Summary: A great cardio movement for beginners as well as improving strength and flexibility in the hips. Many workouts forget to focus on lateral movements like this one but the benefits can be very rewarding especially for sports.
7 Medicine Ball Squat and Push
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: For this exercise we take the squat to a slightly more advanced level by adding in a forward chest press at the top of the movement. Be sure not to lean backwards during the chest press and keep your core tight and engaged throughout.
8 Medicine Ball Static Lunge
Muscles used: Glutes, Hamstrings, Core, Hips
Summary: The lunge is a demanding movement but well worth the effort because it not only conditions the legs and buttocks but is also very cardiovascular. A great movement for improving your hip flexibility too.
9 Medicine Ball Overhead Squat
Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips, Shoulders
Summary: This more advanced squat exercise will help to straighten out any squat alignment issues you may have as well as strengthening your entire body. Holding the medicine ball overhead also makes your heart worth harder as it has to pump blood all the way up to your hands.
10 Medicine Ball Lateral Step Up and Press
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: We have already worked on the regular step up, now we start to strengthen the hips with this lateral movement. Again make sure to pull yourself up with the front leg rather than pushing up from the rear leg.
11 Medicine Ball Cossacks
Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips, Adductors
Summary: An excellent hip opening and strengthening exercise that is fun to perform. Keep your feet in the same position throughout the entire exercise. Start off steady and keep getting deeper into the movement with each repetition.
12 Medicine Ball Half Kneeling Press
Muscles used: Shoulders, Triceps, Core, Glutes
Summary: You will need good balance and control as well as core strength and glute activation in order to perform this exercise correctly. Don’t allow yourself to arch at the lower back or for your buttocks to drift backwards. Stay strong and engaged!
13 Medicine Ball Clean and Press
Muscles used: Shoulders, Triceps, Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: A great functional exercise that simulates picking something up from the floor and placing it up and over your head. Almost all of your muscles are engaged throughout this movement. Be sure to keep a nice flat back as you pick up and lower the medicine ball.
14 Medicine Ball Reverse Lunge
Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: One of the best exercises for strengthening and conditioning the buttocks and legs. Keep your chest up throughout the movement and work on pulling yourself up using the front leg.
15 Medicine Ball Single Leg Deadlift
Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: Develop strong hamstrings for sports and excellent balance with this exercise. Work on keeping your back nice and flat throughout the movement by keeping your chest up.
16 Medicine Ball Overhead Warm Up
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings
Summary: A great intermediate exercise for warming up the lunge movement pattern. Keep the medicine ball overhead as you move from standing to the tall kneeling position. Use a mat to protect your knees!
17 Medicine Ball Forward Lunge
Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: A slightly more challenging lunge variation than the reverse lunge exercise. Try to avoid rocking too far forwards by stepping first and then dropping straight down into the lunge position.
18 Medicine Ball Squat and Press
Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips
Summary: Looking for a full body exercise that is also good for fat burning then this is the medicine ball exercise for you. Very cardiovascular! Ensure you have mastered the other squat variations before moving onto this one.
19 Medicine Ball Static Lunge and Press
Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips
Summary: This lunge variation is surprisingly challenging on your balance as both feet should not move throughout the entire exercise. A good full body exercise and very cardio too.
20 Medicine Ball Squat and Rotational Press
Muscles used: Shoulders, Triceps, Core, Glutes, Quads, Hamstrings, Hips
Summary: Another functional exercise that mixes a squat with a rotational press. Excellent for improving upper body mobility as well as conditioning the full body from head to toe. Alternate sides after each repetition.
21 Medicine Ball Overhead Forward Lunge
Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: An intermediate level lunge option that challenges the core muscles further as you have to try and stay tight to avoid lower back arching. Also more cardiovascular than the regular lunge as the heart must work harder to pump blood up to the hands.
22 Medicine Ball Push Up Single Hand
Muscles used: Shoulders, Triceps, Chest, Core
Summary: You can challenge your shoulder stability and improve your single arm chest strength by performing a push up with one hand on a medicine ball. For this exercise you roll the medicine ball across and change hands each repetition.
23 Medicine Ball Lunge with Rotation
Muscles used: Upper Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: A tricky lunge variation that will challenge both your balance and mobility through your hips and upper back. Be sure to lunge first and rotate second rather than doing them both at the same time.
24 Medicine Ball Double Lunge
Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: A really challenging exercise that overloads the one leg and buttock as well as raising the heart rate very quickly. For a more advanced variation try not to put your foot down as you move from forward lunge to reverse lunge.
25 Medicine Ball Chest Pass
Muscles used: Shoulders, Triceps, Core, Chest
Summary: A dynamic medicine ball exercise that involves explosively pushing a medicine ball against a wall. You can also perform this exercise with a partner.
26 Medicine Ball Bulgarian Lunge
Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: For single leg strength the Bulgarian lunge is a very good choice. Just raising the real foot off the ground makes a huge difference to the demands on the front leg and buttock. Careful not to raise the rear leg too high if your hip flexor flexibility is not too good.
27 Medicine Ball Push Up
Muscles used: Shoulders, Triceps, Core, Chest
Summary: The instability of the medicine ball on the floor creates a great way to challenge your chest, arms and shoulders when performing a push up. Ensure the arms bend backwards along the body and the medicine ball is under the centre of the chest.
28 Medicine Ball Overhead Reach Reverse Lunge
Muscles used: Shoulders, Triceps, Glutes, Core, Hamstrings, Quads, Hips
Summary: A dynamic lunge variation that challenges both strength, flexibility and cardio. As you step backwards into the reverse lunge reach up and backwards with the medicine ball. Keep your core muscles tight and engaged throughout to protect your lower back.
29 Medicine Ball Side Lunge
Muscles used: Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: You can improve your hip flexibility and develop strong buttocks and legs with this exercise. Great for sports! Make sure to keep your chest up and heels on the floor.
30 Medicine Ball Crescent Squat
Muscles used: Shoulders, Core, Back, Obliques, Glutes, Quads, Hamstrings, Hips
Summary: You will need good coordination for this medicine ball exercise as you move in a crescent shape from a squat into the standing position. Don’t make the mistake of bending your lower back at the bottom of the squat position.
31 Medicine Ball Chopping Forward Lunge
Muscles used: Shoulders, Core, Obliques, Glutes, Quads, Hamstrings, Hips
Summary: A excellent way to add a little more dynamic movement to your forward lunges. Chop down and across the front leg while keeping your chest up. You can perform this exercise walking forwards and alternating sides or keep repeating over the same leg.
32 Medicine Ball Overhead Front Slam Exercise
Muscles used: Shoulders, Lats, Core
Summary: A dynamic core exercise that will take some practice to activate the core muscles correctly. Actively use the core muscles to pull you down as you slam the medicine ball to the floor.
33Medicine Ball Pistol Squat
Muscles used: Shoulders, Core, Glutes, Quads, Hamstrings, Hips
Summary: One of the best single leg exercises to condition your mobility, strength and balance. Use the medicine ball to act as a counterbalance as you perform the exercise.
34 Medicine Ball Crescent Reverse Lunge
Muscles used: Shoulders, Core, Obliques, Glutes, Quads, Hamstrings, Hips
Summary: An advanced lunge variation that takes the medicine ball up and over the head in a crescent shape during each repetition. Great for the core muscles and challenges your cardio too!
35 Medicine Ball Deck Squat
Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Lats
Summary: A fun exercise that requires good hip mobility as well as strength in order to complete the movement. Use the medicine ball to propel you up from the bottom position.
36 Medicine Ball Overhead Throw
Muscles used: Shoulders, Lats, Back, Core
Summary: Think of a soccer throw and you will understand the movement here. Challenging on the Lats and core muscles so be careful to warm up well and do not use a heavy medicine ball.
37 Medicine Ball Front Chop
Muscles used: Shoulders, Back, Core, Glutes, Quads, Hamstrings, Hips
Summary: In many ways this medicine ball exercise is like the kettlebell swing. It can feel very strange at first but once mastered it is a very effective exercise for the entire body. Be sure to keep the chest up and hinge from the hips.
38 Medicine Ball Jumping Squats
Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: Develop explosive power in your legs using this jumping squat exercise holding a medicine ball close to your chest. Definitely not one for beginners!
39 Medicine Ball Downwards Diagonal Chop Exercise
Muscles used: Shoulders, Back, Obliques, Core, Hips
Summary: A challenging exercise that requires good body alignment throughout. Ensure to keep your chest up and lower back flat. As you chop down with force your body will have to absorb the movement which can leave you feeling sore (DOMS). Start with a very light medicine ball.
40 Medicine Ball Jumping Lunges
Muscles used: Core, Glutes, Quads, Hamstrings, Hips
Summary: Develop explosive legs in the lunge movement pattern with this exercise. Definitely not one for the beginner and a good warm up needed beforehand. Very cardio too!
41
Medicine Ball Upwards Diagonal Chop Exercise
Muscles used: Shoulders, Back, Core, Obliques
Summary: A very advanced exercise that requires good coordination otherwise it can feel “just weird”. Keep the core tight and engaged throughout. Be careful and use a very light medicine ball to practice.
Have you tried any of these Medicine Ball exercises? Let me know more below…
excellent inovation
Hi! I’m a future superstar-caliber athlete and I’m tankful for these exercises.
Hi! I’ve been using a 4 and 8 kilo medicine ball for HIIT workouts and I’m feeling great. I’m just wondering if I should be lifting heavier weight or if doing this will be enough to tone up. I enjoy the combo of strength and aerobic training that HIIT with the medicine ball provides. I’m a 38 year old female.