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.