If you want to work out at home but don’t have much space for equipment, a weighted medicine ball is a worthwhile investment.
Not only do I use medicine balls with my personal training clients, I rely on them myself, especially when I’m short on time or can’t make it to the gym.
The space-saving piece of kit is compact, beginner-friendly and highly effective at building strength across your entire body.
It’s also versatile enough to make exercises more accessible or more challenging, depending on how you use it.
Below are five medicine ball exercises you can try in your next home workout. Aside from the ball, all you’ll need is an exercise mat for extra comfort and grip.
Medicine Ball Exercises
1. Medicine ball squat
Sets: 2-3 Reps: 10-12
- Stand with feet hip-width apart, holding a medicine ball at your chest.
- Engage your core and maintain a neutral spine.
- Push your hips back, bend your knees and lower into a squat.
- Push through your heels to return to standing and repeat.
Trainer tip: Hold the medicine ball further away from you as you squat to challenge your core further.
2. Medicine ball overhead press
Sets: 2-3 Reps: 10-12
- Stand tall with your feet hip width apart, holding a medicine ball at your chest.
- Engage your core with a neutral spine.
- Press the ball upward, then lower it back to the starting position.
Trainer tip: Avoid arching your lower back when pressing the ball overhead. Keep your shoulders rolled back and shoulder blades engaged.
3. Medicine ball Russian twist
Sets: 2-3 Reps: 10-12 each side
- Sit on the floor with your knees bent and feet flat on the floor.
- Hold a medicine ball at your chest.
- Lean back until you feel your core muscles engage, keeping your spine straight and shoulders back.
- Twist to one side and tap the medicine ball on the floor.
- Return to center and repeat on the other side.
- Continue alternating sides to complete your repetitions.
Trainer tip: Avoid arching your back or slouching. The further back you lean, the more challenging the exercise will be. Lift your heels off the floor to balance on your tailbone to increase the intensity.
4. Medicine ball overhead triceps extension
Sets: 2-3 Reps: 10-12
- Stand tall with your feet hip width apart, holding a medicine ball at your chest.
- Engage your core with a neutral spine.
- Press the ball overhead with straight arms, then bend your elbows to lower it behind your head.
- Extend your arms fully, squeezing your triceps at the top. That’s one repetition.
Trainer tip: Keep your elbows pointing forward as you lower the ball behind your head. Avoid arching your lower back.
5. Medicine ball lunge with rotation
Sets: 2-3 Reps: 10-12 each side
- Stand tall with your feet hip-width apart, holding a medicine ball at your chest.
- Engage your core and, maintaining a neutral spine throughout, step your left foot back and bend both knees to lower until your left knee is just above the floor.
- Twist your torso and the ball to the right.
- Reverse the movements to return to the start, then repeat on the other side, alternating sides with each rep.
Trainer tip: Twist from your torso not your arms. Keep the ball aligned with the center of your chest as you rotate.
