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.
The cable wide grip upright row targets your lateral deltoid. If performed in a certain way, it can lead to shoulder impingement in some people.
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.
An advanced bodyweight exercise, the bodyweight fly (aka rollout fly) can be an isolation or compound exercise depending on whether you extend your elbows.
A compound exercise, the kettlebell swing is great for cardio circuits, developing functional strength, and strengthening your posterior chain muscles.
The bent-over one-arm cable pull is great for developing unilateral upper-body strength and warming up your latissimus dorsi at the start of a back workout.
Invented by 6-time Mr. Olympia Dorian Yates, the underhand Yates row is a modified barbell row with an upright posture and shorter range of motion.
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.
Targeting your pecs, anterior deltoids, triceps, and elbow flexors, the isometric wiper is a compound bodyweight exercise, good for burning out your chest.