Key takeaways
- One ball, nine moves: slam and floor press throw for power, twist, woodchopper, sit-up and toe touch for core, squat to press, deadlift and lunge with twist for legs and full body.
- A simple session is one power move, two core moves and one legs move, each for the sets listed; beginners start with the deadlift, the squat to press and the sit-up.
- Check the floor before throws and slams: the other moves need only mat space, but a slam needs a ball that does not bounce back and a floor that can take it.
One ball, nine moves
A medicine ball is one of the easiest tools to keep at home. It needs no rack, no bench, and no extra plates. You can hold it, throw it, squat with it, and twist with it, all in the space of a yoga mat. For medicine ball exercises at home, that simplicity is the point: one ball covers power, core, legs, and shoulders, and every move below comes from the Setline exercise catalog, with the sets and reps Setline programs for it.
The full set lives on the medicine ball hub. This article walks through all nine, grouped by use.
Pick the right ball and a safe spot first
Choose a ball you can hold at your chest, press overhead, and catch without losing your shape. A slam needs a ball that does not bounce back. Clear a flat spot where you can step forward, hinge, and lie down without hitting furniture, keep the ball close on every lift, and stop a set when your shape breaks down.
One rule helps with all nine: move from the trunk, not just the arms. Brace first, then let the hips and ribs lead.
Power: throw it, then catch it
The steps and sets below match the Setline detail page for each move.
1. Medicine ball slam. Stand tall holding the ball at chest height, feet shoulder width. Raise it overhead, rising onto your toes, then slam it into the floor in front of you, hinging hard at the hips. Pick it up with a flat back and repeat, using a ball that does not bounce back. The medicine ball slam is programmed as 3 sets of 10 and works the core and shoulders.
Power, continued: the floor press throw
2. Medicine ball floor press throw. Lie on your back, knees bent, holding the ball at your chest. Press it up fast and release it a short way into the air, then catch it with soft elbows and absorb it back to your chest. Keep your lower back pressed to the floor. The throw only needs a few inches. The medicine ball floor press throw is programmed as 3 sets of 8.
Core: twist, curl, and reach
3. Medicine ball Russian twist. Sit with knees bent, holding the ball at your chest. Lean back slightly with a flat back, and lift your feet if you can. Rotate the ball to one side, then the other, moving from the ribs, not just the arms. Count each side as one rep. The medicine ball Russian twist is programmed as 3 sets of 16 and works the core.
Core, continued: woodchopper, sit-up, toe touch
4. Medicine ball woodchopper. Stand with feet shoulder width, ball held beside one hip. Rotate and lift the ball diagonally up across your body, finishing above the opposite shoulder and pivoting the back foot. Lower it back across with control, keeping your arms long and letting the trunk do the turning. The medicine ball woodchopper is programmed as 3 sets of 10 each side.
5. Medicine ball sit-up. Lie on your back, knees bent, holding the ball at your chest. Curl up to sitting, keeping the ball close, and reach it overhead at the top if you can. Roll back down one vertebra at a time, keeping your feet anchored or heavy on the floor. The medicine ball sit-up is programmed as 3 sets of 10 and works the core.
6. Medicine ball toe touch. Lie on your back holding the ball overhead, legs up toward the ceiling. Curl your head and shoulders up and reach the ball toward your toes, then lower slowly without dropping your legs. Keep your lower back pressed into the floor, and bend your knees slightly if your hamstrings feel tight. The medicine ball toe touch is programmed as 3 sets of 12 and works the core.
Legs and full body: squat, hinge, and lunge
7. Medicine ball squat to press. Hold the ball at your chest, feet shoulder width. Squat down until your thighs are near parallel, then stand up and press the ball overhead in one motion. Bring the ball back to your chest as you squat again, keeping your chest up and your knees tracking out. The medicine ball squat to press is programmed as 3 sets of 10 and works the legs and shoulders.
Legs, continued: deadlift and lunge with twist
8. Medicine ball deadlift. Stand with the ball between your feet, feet hip width. Hinge at the hips with a flat back and grip the ball, then stand tall, squeezing your glutes at the top. Lower the ball by pushing your hips back, keeping it close to your shins the whole way. The medicine ball deadlift is programmed as 3 sets of 10.
9. Medicine ball lunge with twist. Hold the ball at your chest with arms bent. Step forward into a lunge, front thigh near parallel, then rotate the ball over your front leg. Rotate back to center and push back to standing, keeping your front knee steady while you twist. The medicine ball lunge with twist is programmed as 3 sets of 8 each side.
Put together a session that fits your evening
You do not need all nine moves in one session. A simple session is one power move, two core moves, and one legs move, each for the sets listed above. If you are new to the ball, start with the deadlift, the squat to press, and the sit-up, and add a throw once those feel steady.
If you already train with dumbbells, the ball adds a throw you can release and a twist you can load. The dumbbell workout at home pairs well with this set, and the home workout without equipment is a good fallback on no-gear days. For throws and slams, check your floor first.
Start with one ball and one session
Start with the deadlift, the squat to press, and the sit-up. When those feel steady, add a twist and a throw. If you want Setline to arrange these moves into a session for tonight, take the quiz. Pro plans, with a 14-day trial, start at $6.99 per month, $39.99 per year, or $79.99 for lifetime, on pricing.
Common questions
Do I need more than one medicine ball?
No. All nine moves here use one ball, held at the chest, overhead, or beside a hip. Pick one ball you can control through a squat, a press, and a twist.
Which medicine ball move is best for core?
The twist and the woodchopper rotate, the sit-up curls, and the toe touch reaches. If you only have time for one, pick the Russian twist, programmed as 3 sets of 16.
Can I do medicine ball exercises in a small apartment?
Yes, with one check. The squat, hinge, lunge, and core moves need only mat space. Throws and slams need a floor that can take them, so try the floor press throw first.
How often should I train with a medicine ball?
Use the sets above as one session, two or three times a week with at least a day between ball sessions. If a move still feels new, repeat the same session rather than adding new moves.
