The 13 Most Underrated Exercises You’re Not Doing Enough Of In The Gym!
When it comes to the gym, most of us have pretty limited horizons. We tend to choose exercises that involve just the treadmill, dumbbells and other simple equipment, practicing only a few of the best known exercises. Your workout, however, should be much more exciting and dynamic than that. To help you out, we’ve put together 13 of our favourite underrated exercises that you have to try the next time you’re in the gym, because we promise they’ll do wonders for your body!
#1 The Superman
Targets: Hamstrings, abs, lower and upper back muscles
This doesn’t aim to give you Man of Steel of abs, but it does promote good posture and strengthens the muscles in your back, which is vitally important.
Photo: Daily Burn 365
#2 The Lateral Band Walk-Out
Exercises involving a band can do absolute wonders for your butt by tightening the side muscles of your glutes and upper legs. This routine is particularly good as a warm-up and although sidestepping around like a crab might look a bit funny, you’ll feel the burn instantly and the results are great.
Photo: Volt Blog
#3 The Rower
Targets: Quads, glutes, arms and back
Row, row, row your way fit. The rower is often overlooked, but it’s even better than the treadmill for burning calories and does way more for your upper body too.
#4 The Sumo Squat with Drag
Targets: Glutes, quads and inner thighs
Squats might already be a part of your routine in the gym, so incorporating this nifty “drag” at the end of a sumo squat should be a cinch. It’s just a small change to an exercise you know well, but it targets the inner thighs, which is generally quite difficult to do.
Photo: Daily Burn 365
#5 The Stairs
Targets: Glutes, hamstring, calves and core
Tackling stairs around town, at work or in the gym is a no brainer for improving fitness, toning legs and glutes. Great for getting the heart rate up and improving coordination, there are plenty of different exercises you can incorporate into a stair routine.
#6 The Plyo Workout
Targets: Cardio and strength training
AKA jumping to the most of us, Plyos are hard interval exercises that are aimed at building explosive power.
#7 The Single-Leg Deadlift
Targets: Core, glutes and hamstrings
Balancing on just one leg keeps your core tight and engaged. Great for improving concentration, balance and coordination, this exercise is also fantastic for ankle and knee rehab. You can add some weights to up the ante.
Photo: Redefining Strength
#8 The Russian Kettlebell Swing
Targets: Glutes, lower back, hamstrings, shoulders and legs
The kettlebell is popular in the gym though this move is not used enough. It’s easy to do and in one simple exercise you’re actually achieving an effective full-body workout. Increase the weight as you grow in strength and endurance.
#9 The Track Workout
Targets: Cardio and endurance
It might come as a surprise to some people but you don’t have to slog through miles on the treadmill (or wait in a queue for a free machine!). Head outside and do sprint drills or distance runs, taking on a new route every time. Running should be dynamic.
#10 The Prowler Drive
Targets: Legs, core, back and hip extension
You’ve probably seen people shoving one of these around gyms before. Did you know that they’re not just reserved for bodybuilders? Anyone can use the Prowler since there’s a quick learning curve, just push until you can’t push any more.
#11 The Weighted Back Squat
Targets: Glutes, hamstrings, quads, calves, core, lower back and shoulders
People have tended to avoid this exercise for different reasons. Women stick clear for fear of getting big thighs and men focus more on chest and arms. However, this is fantastic for improving overall strength and mobility as well as burning calories, so it make it part of your routine today.
#12 The Deadlift
Targets: Glutes, hamstrings, quads and lower back
Deadlifts aren’t only for seasoned bodybuilders. Anyone can benefit from this move, which works your upper and lower body. Plus it’s one of the safest lifts you can perform, because you simply drop the weight if you can’t complete the lift.
#13 The Thruster
Targets: Quads, glutes, hamstrings, abs, shoulders, upper back and triceps
The Thruster is a two-for-one exercise that is both demanding but also rewarding. It combines a front squat with a push press. This multi-joint movement gets the heart rate up and trains a load of different muscles at once.
Photo: Volt Blog