5 Underrated Exercises That Fix Weak Points in Your Physique
2025-03-09
This workout is designed to target and strengthen often neglected areas of your body, helping to balance and improve your overall physique. By focusing on movements that are not typically highlighted in standard routines, this sequence addresses potential weak points, enhancing your stability, power, and muscular development. Whether you're looking to refine your performance, correct imbalances, or simply add variety to your training, this session offers a comprehensive approach to building a resilient and symmetric body.
Deficit Deadlifts
From Renaissance Periodization
Deficit Deadlifts involve standing on an elevated surface, which increases the range of motion in the deadlift movement. This exercise targets the posterior chain, primarily the hamstrings, glutes, and lower back, and is effective for improving strength off the floor in conventional deadlifts. It also enhances flexibility and balance, making it an excellent choice for addressing weaknesses in the lower phase of the deadlift. Deficit Deadlifts are particularly beneficial for athletes looking to enhance their powerlifting abilities.
Bulgarian Split Squats
From PureGym
Bulgarian Split Squats primarily target the quadriceps, glutes, and hamstrings while also engaging the core for balance. This unilateral exercise improves stability, coordination, and can help correct muscle imbalances between the legs. Position one foot on a bench behind you and lower into a squat with the front leg, ensuring the knee does not extend past the toes. Incorporate this exercise to build lower body strength and enhance athletic performance.
Face Pulls
From PureGym
Face Pulls are a highly effective exercise that target the rear deltoids, traps, and upper back muscles. They help improve posture and shoulder stability by activating the muscles often neglected in upper body workouts. To perform a face pull, use a cable machine with a rope attachment, pulling the rope towards your face while keeping your elbows high and squeezing your shoulder blades together. Face Pulls are suitable for all fitness levels and key in preventing shoulder injuries.
Pallof Press
From PureGym
The Pallof Press is an anti-rotation core exercise that strengthens the muscles of the abdomen and back. It is performed using a cable machine or resistance band, requiring you to press the handle or band away from your chest while resisting rotation. This exercise helps improve core stability and balance, which are critical for overall functional fitness. Keep your body squared forward and feet shoulder-width apart for best results. It's ideal for addressing rotational and lateral weaknesses.
Nordic Hamstring Curls
From Onnit Academy
Nordic Hamstring Curls target the hamstrings by using body weight resistance as you lower your upper body from a kneeling position to the floor. They help improve hamstring strength, stability, and injury prevention. Perform this exercise by anchoring your feet under a sturdy object and controlling your descent as much as possible. It's important to keep your core engaged throughout the motion. This advanced exercise is ideal for athletes and can address hamstring imbalances.