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May 30, 2021 12:52 pm

Medicine Ball Exercises for Legs: How to Sculpt Your Legs and Butt!

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If you love working on your legs and butt as much as I do, then you’re going to enjoy these medicine ball exercises for legs!

Medicine balls are so versatile and easy to use by people from all fitness levels. Plus, you only need one to get the job done! Whether you’re brand new to working out, new to working out from home, or are just looking for a great way to tone and sculpt your legs and butt on a limited schedule, the medicine ball exercises for legs in this workout are right up your alley.

I chose some of my favorite leg-focused exercises and modified them in a way that’s conducive to using a medicine ball. Full disclosure, I’m a big fan of the basics and keeping things simple, like when I whipped up a medicine ball workout for arms. Using a handful of foundational moves, you can reach your goals and see noticeable results in a short time.

What Equipment Do I Need For This Lower Body Medicine Ball Workout?

All you need for each of these medicine ball exercises for legs is, you guessed it, a medicine ball! However, if you don’t have one, you can still perform all of these movements by subbing in a dumbbell or any other object from around the house that has a safe amount of weight and is easy to hold.

In this workout, I’m using the DribbleUp Smart Medicine Ball, more on that here. But you can use any medicine ball you’ve got. They come in all sizes and weights and can be bought on Amazon for $20-$40, depending on the size and materials used. I’ll link a few of my top recommendations below.

  1. Amazon Basics Medicine Ball for Workouts Exercise Balance Training
  2. ProsourceFit Weighted Toning Exercise Balls for Pilates
  3. Champion Sports Exercise Medicine Balls, 8 Sizes, Leather with No-Slip Grip

What Are The Best Medicine Ball Exercises For Legs?

I chose eight moves your leg workout using a medicine ball, take a look:

  1. Double pulse sumo squat with medicine ball
  2. Hip thrusts with medicine ball squeeze
  3. Reverse lunge with alternating medicine ball dip
  4. Medicine Ball Jump Squat With Alternating Reverse Lunge
  5. Single-leg medicine ball bridge
  6. Alternating medicine ball curtsy lunges with leg lift
  7. Single-leg deadlift
  8. Lateral lunge

Next, I’ll demonstrate each of these moves and provide you with form cues so that you can ensure you’re performing each move safely and effectively. Then, I’ll put them together into a lower body workout sequence that you can use anytime you want to feel the burn in your legs and booty.

1. Double Pulse Sumo Squat With Medicine Ball

medicine ball double pulse sumo squat 1
medicine ball double pulse sumo squat 2
medicine ball double pulse sumo squat 3
  1. Stand with your feet hip-width apart.
  2. Hold your medicine ball in front of your chest with two hands.
  3. Lower into a squat position.
  4. Pulse your legs two times at the bottom of your squat.
  5. Stand back up, squeezing your butt at the top.

2. Hip Thrusts With Medicine Ball Squeeze

medicine ball hip thrusts 1
medicine ball hip thrusts 2
  1. Lie flat on your back with your knees bent and your feet flat on the floor.
  2. Place your medicine ball in between your legs, right near your knees.
  3. Squeezing the medicine ball to keep it in place, slowly lift your bottom off the floor by pushing through your heels.
  4. At the top of your range of motion, lower back down.

3. Reverse Lunge With Alternating Medicine Ball Dip

medicine ball reverse dip 1
medicine ball reverse dip 2
medicine ball reverse dip 3
  1. Stand with your feet hip-width apart.
  2. Hold your medicine ball in front of your chest with two hands.
  3. Lunge backwards with one leg while dipping your medicine ball over the top of your opposite knee.
  4. Return to your starting position and repeat on the other side, alternating each side as you go.

4. Medicine Ball Jump Squat With Alternating Reverse Lunge

medicine ball jump squat lunge 1
medicine ball jump squat lunge 2
medicine ball jump squat lunge 3
  1. Stand with your feet hip-width apart.
  2. Hold your medicine ball in front of your body with two hands.
  3. Perform a jump squat.
  4. Curl your medicine ball up towards your chest and jump one leg back into a reverse lunge.
  5. Jump your leg back in, lowering your medicine ball.
  6. Repeat the squat jump and reverse lunge again, alternating legs.

5. Single-Leg Medicine Ball Bridge

medicine ball single leg bridge 1
medicine ball single leg bridge 2
  1. Lie flat on your back, knees bent, feet flat on the floor with your medicine ball in front of you (consider using a wall as a backstop to prevent the ball from rolling).
  2. Place one foot on top of your medicine ball.
  3. Pushing through the heel of your foot that’s on the ball, lift your bottom off the floor.
  4. At the top of your range of motion, lower your bottom back down to the floor.
  5. Perform all prescribed reps on one leg before switching to the other leg.

6. Alternating Medicine Ball Curtsy Lunges With Leg Lift

medicine ball curtsey lunges 1
medicine ball curtsey lunges 2
medicine ball curtsey lunges 3
  1. Stand with your feet hip-width apart.
  2. Hold your medicine ball in front of your chest with two hands.
  3. Perform a curtsy lunge by moving one leg in a semicircle, clockwise motion behind your opposite leg.
  4. Lunge as deeply as possible with your knee hovering slightly over the floor.
  5. Push back up using the heel of your standing leg.
  6. Alternate sides for the prescribed number of reps.

7. Single-Leg Medicine Ball Deadlift

medicine ball single leg deadlift 1
medicine ball single leg deadlift 2
  1. Stand with your feet hip-width apart.
  2. Hold your medicine ball in front of your chest with two hands.
  3. Balancing on one leg, slowly lower your medicine ball down the front of your standing shin until you feel a stretch in your hamstrings.
  4. At the bottom of the movement, pull the ball back up and stand upright.
  5. Perform the prescribed number of reps on one side before switching to do the same on the other side.

8. Lateral Lunge With Medicine Ball Hold

medicine ball lateral lunge 1
medicine ball lateral lunge 2
  1. Stand with your feet slightly further than hip-width apart.
  2. Hold your medicine ball on top of your shoulder.
  3. Shift your weight back, bending at the knee.
  4. Push your butt back as you lower into a squat position on one side.
  5. At the bottom of your range of motion, push through your heel back to the standing position.
  6. Perform the prescribed number of reps on one side before switching to do the same on the other side.

Let’s Put It All Together! Here’s Your Medicine Ball Workout For Legs And Butt

*Superset simply refers to two exercises paired together and performed back to back. You’ll complete the prescribed number of reps per exercise and the prescribed number of rounds for each superset before moving onto the next.

Superset 1: 3 Rounds

  • Double Pulse Sumo Squat With Medicine Ball (12 reps)
  • Reverse Lunge With Alternating Medicine Ball Dip (12 reps)

Superset 2: 3 Rounds

  • Hip Thrusts With Medicine Ball Squeeze (15 reps)
  • Medicine Ball Jump Squat With Alternating Reverse Lunge (12 reps)

Superset 3: 4 Rounds

  • Single-Leg Medicine Ball Bridge (6 reps each side)
  • Single-Leg Medicine Ball Deadlift (6 reps each side)

Superset 4: 4 Rounds

  • Alternating Medicine Ball Curtsy Lunges With Leg Lift (10 reps, 5 on each side)
  • Lateral Lunge With Medicine Ball Hold (6 reps each side)

OPTIONAL Burnout Round Finisher: 1, 2, or 3 Rounds

If you still have some gas in the tank, consider doing this optional burnout round challenger. You choose how many rounds you’d like to do, 0,1,2,or 3!

  • Double Pulse Sumo Squat With Medicine Ball (12 reps)
  • Hip Thrusts With Medicine Ball Squeeze (15 reps)
  • Alternating Medicine Ball Curtsy Lunges With Leg Lift (10 reps, 5 on each side)

Join The Facebook Group & Download My FREE Full Body Medicine Ball Workout!

No email. Just download. Workout From Home. Then, join the conversation at the Fit Home, Healthy Life Facebook Group!

*Fit Healthy Momma is reader-supported. We research, review and recommend only the best products we trust. We may receive a commission on some (but not all) links located in our content.

About the author 

Tami Smith

A fitness enthusiast, Tami Smith is an ACE certified fitness trainer, specializing in pre and post-natal fitness. She studied business and earned her bachelor's degree in Business Economics. Tami is a mom of two and women's health advocate. Her passion is to help people live a fit, healthy life!

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