It’s easy to fall into a routine when you’re strength training, especially if you already follow a tried-and-true program that you enjoy. And most likely, compound exercises make a big chunk of your training program.
Compound exercises involve multiple joints of the body, thereby, multiple muscle groups. Some movement allow to target more muscles and create more resistance, which speeds your strength gains.
One thing you can do to take your training to the next level is to top for more challenging variations of classic compound exercises. The routine below shares options for your upper body, lower body, as well as the core, so no matter what’s on your schedule for today, you’ll have a testing ground for some alternatives.
Without further ado, here are the 10 strength exercises that you likely not doing and should.
1. Outside Leg Kick Push-up
The outside leg kicks push-up targets more muscles in your chest and shoulders than the classic push-up. This exercise is also ideal for building strength and flexibility in the hamstrings, glutes and hip flexors.
Begin in a standard push-ups position.
Lower down, then at the bottom of the push-up, kick your right leg out to the side as close to a 90-degree angle while keeping the knee straight, pause, then move their leg back to the starting position. Repeat the same movement on the other side to complete one rep.
Aim for 6 to 8 reps to complete one set.
2. Walking Push-up
Begin in a standard push-up position on a preferably soft floor, and place your feet on a towel. Next, walk with your hands across the room, then walk back to the starting position.
Make sure you keep your back flat and core engaged throughout the movement.
3. Handstand Pushups
With your back to a wall, place your palms on the ground one to two steps away from the wall and slightly wider than shoulder-width apart. Make sure your palms are facing forward, or a bit turned out.
Kick yourself up against the wall into a handstand with your arms straight and heels touching the wall. Keep your body as straight and in line as possible.
As soon as you establish a stiff and solid midline position, lower yourself down by bending your elbows until the top of your head almost touches the mat or the floor. Last up, press up swiftly until your elbows are nearly locked.
4. Overhead Squat
Begin by assuming an athletic position while holding the weight overhead with arms fully extended.
Next, sit your hips back as far as possible and squat down until your thighs are horizontal. You’ll need a flexible lower body and a lot of core activation to perform this movement right. So be careful.
Last up, have your trainee use the quads and hamstrings to press back up to starting position
5. Lunge With Rear Leg Raise
Begin in a basic lunge position with the right leg forward. Next, while engaging your glutes and extending the right leg, hinge forward at the hips and lift the left leg straight up until it’s about waist level, pause for a moment, then return to starting position.
Do 10 to 12 reps on each side to complete one set.
6. Lunge To Rotation
Take a step forward into a lunge without letting the knee go over the toes.
While keeping an upright position, rotate your torso across the front leg. Then change direction back to starting position and repeat on the other side to complete one rep.
7. Pilates Push-up
Stand tall with legs together, then tuck and roll your torso down toward the mat until your hands reach the floor.
Next, walk your hands out to plank position, perform a push-up (bend and straighten arms) with elbows touching the sides of your body, then press back to plank while keeping a straight line from head to ankles.
Walk your hands back to the toes and stands up, curling up one vertebra at a time until you end up in starting position.
8. Floor Wipers
Lay on your back while holding a loaded bar of challenging weight above your chest. Next, -perform leg raises.
While keeping your arms extended straight, bring your feet up together to the right plate. Then bring them down and repeat the lift on the left side to complete one repetition.
9. Walking Plank
Assume a plank position with hands underneath your shoulders, body forming one straight line. Next, simultaneously lift your right hand and cross it over the left as you step your left foot to the left.
Move the left hand to beneath the left shoulder, and step with the right foot to the left. Make sure your hands are moving together while the feet are stepping apart. Focus on keeping the back flat and butt down the entire movement.
Repeat the movement for ten steps to the left, and ten steps to the right to complete one set.
10. Windshield Wipers
Begin by lying down on the back, then -lift your legs to a 90 degrees angle to end up in a “T” position. Feel free to spread your arms out to the side for more support.
Next, while keeping the knees together and the hips in contact with the floor, rotate your legs to the left side as far as possible, then rotate them back to the right side. Then back up to starting position to complete one rep. Rotate in a slow and controlled manner.
Aim for at least eight reps to complete one set.