Single-Leg Deadlift: This exercise targets your hamstrings, glutes, and core. Stand on one leg, hinge at the hips, and lower your torso while extending the other leg behind you. Return to standing and repeat.
Swiss Ball Plank: Elevate your plank game by placing your forearms on a Swiss ball. This instability challenges your core muscles more than a traditional plank. Hold the position, keeping your body straight from head to heels.
BOSU Ball Squats: Perform squats on a BOSU ball with the flat side facing up. This variation engages your core and stabilizer muscles as you maintain balance during the movement.
Bird Dog: Start on all fours and simultaneously extend your right arm and left leg, keeping your back flat and core engaged. Return to the starting position and switch sides.
Pallof Press: Use a resistance band or cable machine for this anti-rotation exercise. Stand perpendicular to the anchor point, hold the band at chest level, and press it straight out in front of you.
Single-Leg Glute Bridge: Lie on your back with one foot flat on the ground and the other leg extended. Lift your hips off the ground, forming a straight line from shoulders to knees.
Medicine Ball Rotational Throws: Stand with your feet shoulder-width apart, holding a medicine ball. Rotate your torso and throw the ball against a wall, catching it as it bounces back.
Standing Balance Reach: Stand on one leg with the other leg slightly bent. Reach forward, to the side, and backward with your free leg while maintaining balance.