Balance and coordination exercises
152 exercises, 7 pages
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Legs · Intermediate
Bulgarian Jump Squat
A unilateral plyometric lower-body variation that combines a Bulgarian split squat with a jump. It develops the quadriceps, glutes, hamstrings, calves, balance, and explosive power.
Abs · Beginner
Swiss Ball Plank
A core stabilization exercise that enhances balance, strength, and endurance by engaging multiple muscle groups. It primarily targets the abdominal muscles, lower back, and shoulders while requiring coordination and control.
Abs · Beginner
Side Plank
An isometric core exercise that targets the oblique muscles, improving core stability and balance. It involves maintaining a straight body position supported by one arm and the side of one foot.
Glutes · Beginner
Single Leg Weighted Glute Bridge
An advanced exercise targeting the gluteal muscles, hamstrings, and core. This movement enhances unilateral strength and stability by isolating one leg at a time, making it effective for correcting muscle imbalances and improving overall lower body strength.
Legs · Intermediate
Rear Lunge
A lower body exercise targeting the quadriceps, hamstrings, glutes, and calves.
Abs · Beginner
Weighted Russian Twist
A core exercise that targets the oblique muscles and improves rotational strength. It involves twisting the torso while holding a weight, such as a dumbbell or a medicine ball, to increase resistance and engage the core more effectively.
Abs · Intermediate
Hanging Half Windmill
An advanced core exercise that targets the obliques, lower back, and hip flexors. It involves hanging from a bar and rotating the legs in a controlled manner to engage the core muscles effectively. This exercise requires significant upper body strength and core stability.
Legs · Beginner
Dumbbell Step-Up (Floor Start)
A lower-body strength exercise with a dumbbell in each hand and a raised bench. Each repetition includes placing the working foot onto the bench from the floor and returning both feet to the floor. The exercise loads the quadriceps and glutes while requiring control of balance and the descent.
Legs · Beginner
Assisted Pistol Squat
A single-leg squat variation that utilizes support to aid in balance and control. This exercise targets the quadriceps, glutes, hamstrings, and core muscles while improving unilateral strength and stability.
Abs · Beginner
Dumbbell Russian Twist
A seated rotational core exercise performed while holding a dumbbell with both hands. It emphasizes the obliques and rotational trunk control.
Chest · Intermediate
Standing Press Around
A dynamic shoulder exercise that targets the deltoids, trapezius, and upper chest. It involves a circular motion with a weight, engaging multiple muscle groups to improve shoulder stability and strength.
Chest · Advanced
Lean Planche
An advanced bodyweight exercise that targets the shoulders, chest, and core.
Core · Advanced
Flag
An advanced sideways bodyweight hold on a vertical pole with the body and joined legs extended horizontally. The upper and lower arms provide opposing support while the trunk resists sideways bending and rotation.
Abs · Intermediate
Suspension V-Ups
An advanced core exercise that combines the benefits of suspension training with the dynamic movement of a V-up.
Shoulders · Advanced
Handstand Push-Up
A freestanding inverted bodyweight press for the shoulders and triceps. The demonstrated variation combines repeated elbow extension with whole-body balance on the hands, without support from a wall.
Legs · Beginner
Dumbbell Standing Calf Raises
Dumbbell Standing Calf Raises target the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed while standing and holding a dumbbell in each hand, providing resistance to enhance muscle growth and strength in the lower legs.
Shoulders · Beginner
Landmine Lateral Raise
A shoulder-isolation variation using the free end of a landmine bar. Its arcing resistance path emphasizes the lateral deltoids while the anchored bar provides a distinct loading profile from dumbbells.
Forearms · Intermediate
Dumbbell Farmer Carry
Dumbbell Farmer Carries are a functional strength exercise that targets the grip, forearms, shoulders, traps, and core. This exercise involves walking a set distance while holding a dumbbell in each hand, maintaining an upright posture. It improves overall stability and endurance.
Legs · Intermediate
Forward Band Monster Walk
A lower body exercise that targets the gluteus medius, hip abductors, and stabilizers. It involves walking forward with a resistance band placed around the legs, typically just above the knees, to create tension and activate the muscles effectively.
Legs · Advanced
Kettelbell Clean
The Kettlebell Clean is a dynamic exercise that involves lifting a kettlebell from the ground to the rack position in one fluid motion. It is designed to improve strength, power, and coordination, primarily targeting the posterior chain, shoulders, and core muscles.
Legs · Intermediate
Plyo side lunge
A dynamic exercise that combines lateral lunges with a plyometric jump, targeting the glutes, quadriceps, hamstrings, and inner thighs. It enhances lower body strength, agility, and balance while providing a cardiovascular challenge.
Chest · Intermediate
Archer Push-Up
An advanced bodyweight pressing variation with asymmetrical loading between the arms. It develops chest, triceps, and shoulder strength while demanding trunk stability.
Forearms · Intermediate
Unilateral Farmer Walk
A strength and conditioning exercise that targets the core, grip strength, and lower body stability.
Legs · Intermediate
Barbell Reverse Lunges
The Barbell Reverse Lunge is a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position while holding a barbell across the upper back, requiring balance and core stability.
