A compound leg and core exercise, the stability ball jackknife targets your iliopsoas (hip flexors). Your abs contract dynamically only with waist flexion.
An advanced unilateral lower-body exercise, the barbell side lunge is great for developing unilateral lower-body strength, coordination, and balance.
Target your glutes with the barbell straight back stiff leg deadlift, an isolation exercise that synergistically works your hamstrings and adductor magnus.
An advanced core exercise, use the standing ab wheel rollout only after you have mastered the walkout, front plank, and wheel rollout on your knees.
A compound exercise, the kettlebell swing is great for cardio circuits, developing functional strength, and strengthening your posterior chain muscles.
The kneeling cable hip extension is an isolation exercise that targets your gluteus maximus. Your hamstrings assist as synergists.
Great for beginners, the bodyweight sumo squat is useful for learning the very basics of squat form (keeping your torso upright, knees out, and head up).
The dumbbell sumo squat (aka dumbbell plie squat) is great for learning squat form, especially how to keep your knees out and torso upright as you squat.
Mainly targeting your glutes and quads, the dumbbell rear lunge is great for developing balance, coordination, and unilateral lower-body strength.
The barbell sumo deadlift is essentially the barbell deadlift using a sumo stance, which places less emphases on your lower back and hamstrings.
Use the barbell Bulgarian split squat to improve your barbell squat, your lunge, and your balance, and to develop unilateral lower-body functional strength.
The barbell kneeling squat activates the glutes more than does any other squat variation! However, use it sparingly because it's not good for your knees.