Medicine Ball Leg Exercises
Medicine Ball Leg Exercises
Medicine balls can be used to grow your legs. Check out our leg focused exercise guide using med balls and slam balls.
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Ball Slam Burpee
• Throw a slam ball to the ground.
• Perform a squat thrust (kick-back, push-up, kick-in).
• Stand up, lifting the ball, and repeat.
WHY IT WORKS: Adding a Slam Ball makes this burpee variation great for both cardio and strength training.
Gorilla Burpee
• Stand up straight, holding a med ball in front of you.
• Squat and place the ball on the floor.
• Keeping hold of the ball, jump your feet backwards into a high plank.
• Jump forward into a squat and stand back up.
REGRESSION: Instead of jumping you can step your feet backwards and forwards.
Granny Toss
• Stand with your feet just wider than your hips.
• Bend at the knees and lean forward holding a Slam Ball at knee level.
• Explode upwards, throwing the ball behind you.
TOP TIP: Increase your cardio by jogging to collect the ball.
Lunge and Twist
• Stand tall, holding a Medicine Ball at chest level.
• Lunge, extending your arms straight out.
• Rotate towards your lower leg.
• Return to the starting position and alternate your legs.
MULTIPLE MUSCLES: This exercise also targets your chest, arms, and shoulders.
Overhead Reverse Lunge
• Hold a Medicine Ball close to your chest, feet shoulder width apart.
• Reach the ball over your head, locking your arms.
• Step into a reverse lunge, keeping the ball overhead.
• Stand up, lower the ball, and repeat on the other side
WHY IT WORKS: This exercise helps develop thoracic spine stability.
Push and Jump
• Hold a med ball in both hands.
• Squat down as low as is comfortable.
• Explode upwards and forwards, pushing the ball away as you jump.
VARIATION: If you squat slightly, this exercise becomes a chest push.
Squat and Chest Press
• Stand with your feet shoulder width apart, holding a medicine ball at your chest.
• Extend your arms in front of you while you squat down.
• As you rise up, retract your arms.
REGRESSION: You can squat with the ball close to your chest, extend your arms, and bring the ball back before you stand up.
Reaching Romanian Deadlift
• Stand, holding the medicine ball in both hands.
• Lean forward at the waist, pushing one leg behind you.
• Reach the ball in front of you, making a T shape.
• Return to the starting position with control.
GET GOOD FORM: Make sure to keep your standing knee slightly bent.
Squat and Throw
• Stand 0.5m away from a wall, feet slightly more than shoulder width apart.
• Lower into a squat.
• Explode upwards, pushing the ball from your chest, aiming as high as possible.
• Catch the ball and repeat.
VARIATIONS: Use a heavier ball to focus on squatting. Use a lighter ball to focus on speed.
Wall Ball Throw
• Hold a wall ball or slam ball close to your chest.
• Squat, and throw the ball upwards when you stand.
• Catch the ball on the rebound.
WHY IT WORKS: This exercise builds lower body endurance and upper body ballistic pushing power.
Wall Sit
• Holding a medicine ball, stand against a wall and walk your feet forward until your knees reach 90 degrees.
• Place the med ball on your quads.
• Hold the position as long as possible.
REGRESSION: This is an advanced version of a wall sit, you should be able to to perform the bodyweight version before progressing.
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