Balance and coordination exercises
152 exercises, 7 pages
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Back · Advanced
Back Lever
An advanced calisthenics isometric hold on a bar or rings, with the body held horizontally facing the floor. It develops straight-arm pulling strength, shoulder control, and trunk tension.
Glutes · Intermediate
Bulgarian Squat
The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Beginner
Swiss Ball Leg Curl
An effective exercise targeting the hamstrings, glutes, and core muscles. It involves using a Swiss ball to perform leg curls while lying on your back, which adds an element of instability to engage stabilizing muscles.
Legs · Advanced
Weighted Pistol Squat
An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Shoulders · Intermediate
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability.
Legs · Intermediate
Single Leg Dumbbell Deadlift
A one-leg hip hinge performed with a dumbbell in each hand. It loads the glutes and hamstrings while requiring control of the pelvis and balance on the supporting leg.
Abs · Intermediate
Landmine Twist
A core exercise that targets the obliques, abdominals, and shoulders. It involves rotating the torso while holding a barbell anchored at one end, providing a unique rotational movement that enhances core stability and strength.
Abs · Intermediate
Opposite side elbow to knee
A core strengthening movement that targets the oblique muscles. It involves bringing the elbow across the body to meet the opposite knee, engaging the abdominal muscles and improving rotational stability.
Legs · Intermediate
Dumbbell Bulgarian Squat
A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Advanced
Single-Leg Box Jump
A unilateral plyometric exercise with takeoff from one foot and landing on the same foot on a raised box. The movement combines rapid hip, knee and ankle extension with controlled single-leg landing.
Shoulders · Advanced
Turkish Get Up
A full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.
Abs · Beginner
TRX Single Leg Bird Dog
A compound exercise that targets the core, glutes, and shoulders, enhancing stability and balance. Utilizing the TRX suspension trainer, this exercise requires coordination and control as you extend opposite limbs while maintaining a stable core.
Abs · Beginner
Standing Russian Twist
A core exercise that targets the oblique muscles and improves rotational strength and stability. This exercise is performed while standing, which engages the lower body and enhances balance.
Shoulders · Intermediate
One-Arm Kettlebell Overhead Press
The one-arm kettlebell press is a compound exercise that targets the shoulders, triceps, and core. It involves pressing a kettlebell overhead with one arm while maintaining stability and control. This exercise enhances unilateral strength and improves shoulder mobility and stability.
Legs · Intermediate
Stabillity Ball Wall Squat
The Stability Ball Wall Squat is an exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using a stability ball placed between your lower back and a wall to perform a squat with added support and balance challenge.
Glutes · Advanced
Lateral Monster Walk
The Lateral Side (Monster) Walk Squat is a dynamic exercise that targets the gluteus medius, hip abductors, and quadriceps.
Legs · Intermediate
Smith Rear Lunge
A lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. Utilizing the Smith machine provides stability and control, making it suitable for both beginners and advanced lifters. This exercise helps in improving balance, coordination, and overall leg strength.
Legs · Intermediate
Pistol Box Squat
A unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Legs · Intermediate
Barbell Cossack Squat
A lateral squat variation performed with a barbell across the upper back. It trains the quadriceps, glutes, hamstrings, and adductors through a side-to-side lower-body pattern.
Legs · Intermediate
Pogo Jumps
A plyometric exercise designed to improve lower body explosiveness, agility, and coordination.
Chest · Intermediate
Ring Push-Up
The Ring Push Up is an advanced upper body exercise that targets the chest, shoulders, and triceps while engaging the core for stability. It involves performing push-ups using gymnastic rings, which adds an element of instability, requiring greater muscle activation and control.
Abs · Beginner
Bear Plank
A bodyweight core-stability hold performed from a quadruped position with the knees hovering close to the floor. It trains the abdominals, shoulders, and quadriceps while developing full-body control.
Chest · Advanced
Shoulder Tap
A plank-based core-stability exercise that alternates contact between a hand and the opposite shoulder. It trains anti-rotation control through the trunk alongside shoulder stability and weight transfer.
Back · Intermediate
Kettlebel Renegade Row
The Kettlebell Renegade Row is a compound exercise that targets the back, shoulders, arms, and core. It combines a plank position with a rowing motion, enhancing stability and strength. This exercise is effective for improving balance and coordination while building upper body and core strength.
