Do you know that your hamstrings are among the most underrated muscle groups in the body? While people often focus on building quads or sculpting glutes, hamstrings quietly do the heavy lifting — from stabilizing your hips and knees to powering explosive movements like sprinting and jumping. Weak hamstrings can increase the risk of injuries, cause lower back pain, and even limit your athletic performance.
Now, here’s the myth: many believe that only heavy gym equipment or machines can effectively train the hamstrings.
The truth? A simple medicine ball can unlock dynamic and challenging workouts that not only strengthen your hamstrings but also sculpt your glutes and improve overall lower-body performance.
This 90-Day Medicine Ball Hamstring Challenge is designed to target your posterior chain, enhance athletic power, and build resilient glutes and legs. Whether you’re an athlete, a fitness enthusiast, or someone looking to balance out leg strength, this plan will guide you step by step.
Table of Contents
Benefits of Training Hamstrings with a Medicine Ball
Before diving into the exercises, let’s understand why the medicine ball is an excellent tool for this program:
- Functional Strength: It mimics real-life movements better than fixed machines.
- Core Engagement: Many hamstring exercises with a medicine ball also activate the core.
- Versatility: Can be used for both strength and stability training.
- Joint-Friendly: Low-impact yet highly effective for conditioning.
What Can Happen After 30 Days of This Challenge
| Positive Changes You May Notice | Why It Happens |
|---|---|
| Increased hamstring activation during daily movements (walking, climbing stairs). | Your posterior chain muscles adapt to consistent training. |
| Stronger and more lifted glutes. | Glute bridges, thrusts, and curls directly target your glute muscles. |
| Improved balance and stability. | Single-leg and split squat variations challenge stabilizing muscles. |
| Reduced tightness in lower back and hips. | Strong hamstrings relieve pressure on the spine and pelvis. |
| More endurance in your legs during workouts. | Progressive hamstring conditioning builds muscular stamina. |
| Better posture and alignment. | Strengthening the posterior chain helps counteract slouching from sitting. |
Do’s & Don’ts of the 90-Day Medicine Ball Hamstring Plan
| Do’s | Don’ts |
|---|---|
| Warm up before every session to prepare your muscles and joints. | Skip warm-ups or cool-downs, as it increases injury risk. |
| Focus on form and control with each exercise. | Rush through reps or use momentum instead of muscle engagement. |
| Start with a lighter medicine ball and progress gradually. | Use a ball that’s too heavy and compromise your form. |
| Train 3–4 times per week, allowing rest days for recovery. | Work hamstrings on consecutive days without rest. |
| Engage your core during exercises to protect your lower back. | Arch your back or let your hips sag during curls and thrusts. |
| Track your reps, sets, and improvements to stay motivated. | Ignore progression and perform the same routine without adjustments. |
| Stretch your hamstrings and glutes after each workout. | Neglect flexibility and mobility, leading to tightness and imbalances. |
Medicine Ball Hamstring Exercises with “How To”
Here are the most effective exercises included in this plan. Each description comes with step-by-step instructions so you can perform them safely and effectively.
1. Medicine Ball Hamstring Curl
Description: This exercise targets your hamstrings through controlled eccentric and concentric contractions, while also challenging your glutes and core.
How to:
- Lie on your back with your heels placed on a medicine ball, arms flat on the ground for stability.
- Lift your hips off the floor into a bridge position.
- Slowly roll the ball toward your glutes by bending your knees.
- Extend your legs back out without dropping your hips.
- Perform 10–15 reps.
2. Medicine Ball Glute Bridge with Squeeze
Description: A twist on the classic glute bridge, this version forces constant tension on the hamstrings and glutes.
How to:
- Lie on your back and place the medicine ball between your knees.
- Keep your feet flat on the floor, hip-width apart.
- Squeeze the ball to activate your inner thighs and lift your hips up.
- Hold at the top for 2–3 seconds, then slowly lower back down.
- Repeat for 12–15 reps.
3. Single-Leg Medicine Ball Curl
Description: A unilateral move that isolates each leg, correcting imbalances while building hamstring strength.
How to:
- Lie on your back, one heel on the medicine ball, the other leg raised toward the ceiling.
- Push your hips up while rolling the ball in with your working leg.
- Extend back to the starting position without letting your hips sag.
- Complete 8–12 reps per leg.
4. Medicine Ball Romanian Deadlift (RDL)
Description: A standing movement that mimics a traditional RDL, perfect for lengthening and strengthening hamstrings.
How to:
- Hold a medicine ball at hip height, feet shoulder-width apart.
- Slightly bend your knees and hinge forward at the hips.
- Lower the ball toward your shins while keeping your back flat.
- Return to standing by engaging your hamstrings and glutes.
- Perform 10–12 reps.
5. Medicine Ball Hamstring Walkouts
Description: Builds hamstring endurance and challenges stability by forcing controlled motion.
How to:
- Lie on your back, feet flat on the medicine ball, hips lifted into a bridge.
- Slowly walk your heels forward, rolling the ball away.
- Walk them back in, keeping hips lifted the entire time.
- Repeat for 8–10 controlled reps.
6. Medicine Ball Hip Thrust with Pulse
Description: This adds intensity to the hamstring and glute burn by including pulses at the top.
How to:
- Place your upper back on a bench and roll the medicine ball under your feet.
- Lower your hips toward the ground, then thrust upward explosively.
- At the top, pulse for 3 small movements before lowering again.
- Perform 10–12 reps.
7. Medicine Ball Leg Curl and Hold
Description: Great for building isometric strength in your hamstrings.
How to:
- Start in the lying bridge position with your heels on the ball.
- Curl the ball toward your glutes and hold for 10–15 seconds.
- Slowly roll back to the starting position.
- Do 6–8 holds.
8. Medicine Ball Split Squat with Hamstring Emphasis
Description: A powerful move that works the hamstrings and glutes while improving balance.
How to:
- Hold the medicine ball at your chest.
- Step one foot back into a split squat position.
- Lower your back knee toward the floor while keeping your front shin vertical.
- Press through your front heel to rise back up.
- Perform 8–10 reps per leg.
9. Medicine Ball Good Morning
Description: A hip-hinge movement that primarily stretches and strengthens the hamstrings.
How to:
- Hold a medicine ball against your chest.
- Keep your back straight and hinge at the hips until your torso is nearly parallel to the ground.
- Engage your hamstrings and glutes to return to standing.
- Do 12–15 reps.
10. Medicine Ball Nordic Curl (Assisted)
Description: A tough hamstring isolation move made more accessible with the medicine ball for balance.
How to:
- Kneel on the floor, toes anchored under a heavy object.
- Hold the medicine ball in front of you.
- Slowly lower your torso forward as far as possible while resisting the fall.
- Push back to the starting position using the ball for slight support.
- Perform 6–8 reps.
Interesting Fact
Athletes with strong hamstrings are proven to sprint faster and jump higher. In fact, studies show that hamstring strength directly correlates with reduced ACL injuries, especially in sports like soccer and basketball.
The 90-Day Medicine Ball Hamstring Challenge
Now that you know the exercises, let’s put them together into a progressive plan. This routine is structured into 3 phases of 30 days each, allowing you to gradually increase strength and endurance.
Phase 1 (Days 1–30) – Foundation Building
- Medicine Ball Hamstring Curl – 3 sets x 10 reps
- Medicine Ball Glute Bridge with Squeeze – 3 sets x 12 reps
- Medicine Ball Romanian Deadlift – 3 sets x 10 reps
- Medicine Ball Hamstring Walkouts – 2 sets x 8 reps
Phase 2 (Days 31–60) – Strength & Endurance
- Single-Leg Medicine Ball Curl – 3 sets x 8 reps per leg
- Medicine Ball Hip Thrust with Pulse – 3 sets x 10 reps
- Medicine Ball Split Squat – 3 sets x 8 reps per leg
- Medicine Ball Good Morning – 3 sets x 12 reps
Phase 3 (Days 61–90) – Power & Performance
- Medicine Ball Nordic Curl (Assisted) – 3 sets x 6 reps
- Medicine Ball Hamstring Curl and Hold – 3 sets x 10 sec holds
- Medicine Ball Hip Thrust with Pulse – 3 sets x 12 reps
- Medicine Ball Hamstring Walkouts – 3 sets x 8 reps
90-Day Routine at a Glance (Table Format)
| Phase | Duration | Exercises | Sets & Reps |
|---|---|---|---|
| Phase 1 | Days 1–30 | Hamstring Curl, Glute Bridge, RDL, Walkouts | 2–3 sets, 8–12 reps |
| Phase 2 | Days 31–60 | Single-Leg Curl, Hip Thrust Pulse, Split Squat, Good Morning | 3 sets, 8–12 reps |
| Phase 3 | Days 61–90 | Nordic Curl, Curl & Hold, Hip Thrust Pulse, Walkouts | 3 sets, 6–12 reps / holds |
Final Thoughts
Your hamstrings are more than just supporting muscles — they are the engine room of your athletic performance. With nothing more than a medicine ball and consistent effort, you can transform your glutes, legs, and overall strength in just 90 days.
This plan isn’t just about building stronger hamstrings; it’s about improving your entire posterior chain — giving you better posture, reduced injury risk, and the kind of functional power that carries over into sports, daily life, and even core stability.
Challenge Continuation: What’s Next After 90 Days?
Finishing the 90-day medicine ball hamstring plan is an achievement worth celebrating, but it doesn’t mean the journey ends here. In fact, it’s the perfect time to level up:
- Progressive Overload: Increase the weight of the medicine ball to keep challenging your muscles.
- Combine Modalities: Mix in resistance bands, dumbbells, or kettlebells to diversify hamstring activation.
- Performance Focus: Add sprint drills, plyometrics, or box jumps to translate your new strength into speed and explosiveness.
- Cycle the Challenge Again: Repeat the 90-day structure but add 1–2 new variations (like medicine ball stiff-leg deadlifts or hamstring sliders) to avoid plateaus.
Think of this plan as a foundation. After 90 days, you’ll not only feel the difference but also have the tools to continue evolving — whether your goal is athletic performance, muscle definition, or simply maintaining long-term lower-body health.
Frequently Asked Questions (FAQs)
Can beginners do this 90-day medicine ball hamstring plan?
Yes. The plan starts with foundational exercises in Phase 1, which are beginner-friendly. If you’re new to fitness, focus on form, go slow, and use a lighter medicine ball to start.
How heavy should the medicine ball be for hamstring training?
A ball between 4–10 kg (8–20 lbs) works for most people. Beginners can start lighter (4–6 kg) and gradually progress as strength improves.
How many days per week should I follow this plan?
Aim for 3–4 sessions per week. This allows your hamstrings and glutes enough recovery time while still providing consistent progress.
Can I combine this challenge with other workouts?
Yes. You can pair this hamstring plan with upper-body training, core work, or cardio. Just avoid overtraining your legs on consecutive days to allow recovery.
What if I don’t feel sore after workouts?
Soreness isn’t the only sign of progress. Focus on improving control, increasing reps, or adding resistance. If you perform the moves with proper form and gradually increase intensity, you’re building strength even without soreness.
How long does each workout take?
Each session lasts 30–45 minutes, depending on rest intervals and the phase of the challenge.
Do I need any equipment besides the medicine ball?
For this program, a medicine ball and a stable surface (like a mat or bench) are all you need. Optional additions like resistance bands can enhance variety.
Will this program also strengthen my glutes?
Absolutely. Most hamstring-focused exercises also activate the glutes, helping you build a strong, balanced posterior chain.
Can this plan help with knee pain or injury prevention?
Yes, strengthening the hamstrings supports knee stability and reduces injury risks. However, if you already have knee issues, consult a physiotherapist before starting.
What should I do after completing the 90 days?
You can repeat the challenge with a heavier medicine ball, add advanced variations, or integrate plyometric drills to further enhance performance and muscle development.
