Example exercises

Stability ball rollout

Major muscles involved: Rectus abdominis, iliopsoas

Starting position:

• Kneel facing a stability ball with your arms extended and hands on the ball.

• Keep an upright posture with a 90° angle at the knees and hips.

Ending position:

• Keep your knees and toes on the floor, with elbows fully extended.

• Extend your knees and roll the ball forward until it’s close to your face.

• Keep your torso rigid; don’t let your hips sag.

Stability ball pike

Major muscles involved: Rectus abdominis, iliopsoas

Starting position:

• Kneel facing away from the ball.

• Place your hands on the floor and your feet on the ball in a plank position.

• Keep your torso rigid, arms straight, and head neutral.

Upward movement phase:

• Flex your hips to roll the ball toward your chest.

• Continue until your toes are on top of the ball and your hips are stacked above your shoulders.

Downward movement phase:

• Extend your hips to return to the starting position.

Stability ball jackknife

Major muscles involved: Rectus abdominis, iliopsoas

Starting position:

• Same as pike: a plank position with your feet on the ball.

Forward movement phase:

• Flex your hips and knees to roll the ball toward your chest.

• Continue until your knees are fully bent.

• Keep your shoulders over your hands and your spine neutral.

Backward movement phase:

• Extend your hips and knees to return to the starting position.

Tire flip

Major muscles involved: Gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris), quadriceps (rectus femoris, vastus lateralis, vastus intermedius, vastus medialis), soleus, gastrocnemius, deltoids, trapezius

Starting position:

• Stand with feet shoulder-width apart, then squat and lean into the tire.

• Rest your chin and shoulders on the tire.

• Place your arms outside your knees and grasp the tire with a supinated grip.

Upward movement phase:

• Extend your hips and knees while plantar flexing your ankles.

• Push the tire forward while taking 2-3 steps.

• Align your body at a 45° angle to the tire and strike it with a flexed hip and knee.

• Reorient your hands to a pronated grip and push the tire over.

Back squat with bands

Major muscles involved: Gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris), quadriceps (rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)

Band placement:

• Loop bands around pegs or dumbbells to anchor them.

• Secure the bands over the bar ends, outside the plates.

Starting position:

• Grasp the bar with a closed, pronated grip.

• Set your feet shoulder-width apart with toes slightly out.

• Rest the barbell on your shoulders; keep your torso erect and chest up.

Movement phases:

• Downward: Flex your hips and knees until your thighs are parallel.

• Upward: Extend your hips and knees to return to standing.

Two-arm kettlebell swing

Major muscles involved: Gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris), quadriceps (rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)

Starting position:

• Stand with feet flat, shoulder-width apart, toes forward.

• Squat and grasp the kettlebell between your legs with a closed, pronated grip.

• Keep your arms inside your knees and your elbows straight.

Movement phases:

• Backward swing: Hinge at the hips and swing the kettlebell between your legs.

• Forward swing: Extend your hips and knees to swing the kettlebell forward to eye level.

• Downward: Let the kettlebell drop and repeat the motion.

Single-leg squat (Bulgarian split squat)

Major muscles involved: Gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris), quadriceps (rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)

Starting position:

• Stand in front of a bench or box with one foot placed back.

• Keep your torso upright, with the barbell on your shoulders (or use dumbbells).

• Start with hips and knees slightly flexed.

Movement phases:

• Downward: Flex your front hip and knee to lower your body.

• Upward: Extend the same hip and knee to return to the start.

• Switch legs and repeat.

Single-leg Romanian deadlift (RDL)

Major muscles involved: Gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris)

Starting position:

• Hold a dumbbell or kettlebell in one hand.

• Stand on the opposite leg (contralateral load).

• Keep a slight flex in the support knee.

Movement phases:

• Downward: Hinge at the hips to lower the weight while extending the non-support leg backward.

• Upward: Extend the hip to return to the start.

• Repeat and switch sides.

One-arm dumbbell snatch

Major muscles involved: Gluteus maximus, hamstrings (semimembranosus, semitendinosus, biceps femoris), quadriceps (rectus femoris, vastus lateralis, vastus intermedius, vastus medialis), deltoids, trapezius

Starting position:

• Straddle the dumbbell with feet shoulder-width apart and toes slightly out.

• Squat down and grasp the dumbbell with one hand using a pronated grip.

• Keep your back flat, scapulae retracted, and eyes forward.

Movement phases:

• Upward pull: Explosively extend your hips, knees, and ankles.

• Let the dumbbell slide up the body.

• Catch phase: Rotate under the dumbbell and catch it in a quarter squat.

• Downward: Lower the dumbbell to the shoulder, thigh, and then the floor.