Example exercises

Stability ball rollout

Major muscles involved: Rectus abdominis, iliopsoas

Starting position:

• Kneel facing a stability ball, arms extended, hands touching the ball.

• Maintain upright posture with a 90° angle at knees and hips.

Ending position:

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

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

• Hold a rigid torso; avoid letting hips sag.

Stability ball pike

Major muscles involved: Rectus abdominis, iliopsoas

Starting position:

• Kneel facing away from the ball.

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

• Maintain a rigid torso, arms straight, head neutral.

Upward movement phase:

• Flex hips to roll the ball toward the chest.

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

Downward movement phase:

• Extend hips to return to starting position.

Stability ball jackknife

Major muscles involved: Rectus abdominis, iliopsoas

Starting position:

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

Forward movement phase:

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

• Continue until knees are fully bent.

• Keep shoulders over hands, spine neutral.

Backward movement phase:

• Extend hips and knees to return to 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:

• Feet shoulder-width apart, squat and lean into the tire.

• Chin and shoulders resting on tire.

• Arms outside knees, grasp tire with supinated grip.

Upward movement phase:

• Extend hips and knees while plantar flexing ankles.

• Push tire forward while taking 2–3 steps.

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

• Reorient hands to a pronated grip and push 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.

• Secure bands over bar ends outside the plates.

Starting position:

• Grasp bar with a closed, pronated grip.

• Position feet shoulder-width apart, toes slightly out.

• Barbell rests on shoulders; torso erect, chest up.

Movement phases:

• Downward: Flex hips/knees until thighs are parallel.

• Upward: Extend hips/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, toes forward.

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

• Arms inside knees, elbows straight.

Movement phases:

• Backward swing: Hinge at hips; swing kettlebell between legs.

• Forward swing: Extend hips/knees to swing kettlebell forward to eye level.

• Downward: Let it 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 bench/box; one foot placed back.

• Torso upright, barbell on shoulders (or use dumbbells).

• Hips and knees slightly flexed.

Movement phases:

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

• Upward: Extend same to return to start.

• Switch legs and repeat.

Single-leg Romanian deadlift (RDL)

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

Starting position:

• Hold dumbbell/kettlebell in one hand.

• Stand on opposite leg (contralateral load).

• Keep slight flex in support knee.

Movement phases:

• Downward: Hinge at hips to lower weight, extend non-support leg backward.

• Upward: Extend hip to return to 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 dumbbell; feet shoulder-width, toes slightly out.

• Squat down, grasp dumbbell with one hand (pronated grip).

• Back flat, scapulae retracted, eyes forward.

Movement phases:

• Upward pull: Explosively extend hips/knees/ankles.

• Dumbbell slides up the body.

• Catch phase: Rotate under dumbbell and “catch” in quarter squat.

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