The 7 Best Strength Exercises You’re Not Doing
These exercises build strength and muscle, burn fat and improve your fitness.
Every exercise in your strength program has a purpose — to help you build strength and muscle, burn fat and improve your fitness. While there’s a time and a place for nearly any exercise under the right circumstance, some movements are simply more effective than others. And it should be no surprise that the ones that build a foundation for skills that you’ll use in everyday tasks will be the most beneficial for improving your fitness and quality of life.
So how does a lifter ensure they’re making all the right moves? If you’ve plateaued or aren’t seeing the results you’re banking on, it’s time to get back to basics with these seven moves. From increased strength, better core stability, greater athleticism and improved overall health, these key exercises need to find their way into your routine.
1. Goblet Squat
Squats are an exercise many people struggle to perform safely and effectively. Luckily, the goblet squat is a great progression from a bodyweight squat before squatting with a bar. Because the load is held in front, the core works double-time to keep you tall, while your legs work to control your movement down and stand back up.
How to: Hold a dumbbell or kettlebell with both hands underneath the “bell” at chest level. Set your feet shoulder-width apart with your toes pointing slightly outwards (a). Push your butt back like you’re sitting in a chair and descend until your elbows reach the inside of your knees (b). Keeping your heels flat on the floor, pause at the bottom of the squat and return to a full standing position. If your heels, push your hips further back and work on partial ranges of motion until mobility and form improve (c). Repeat for four sets of 8-10 reps.