8. Single-Leg Bench Getup
What it works:
This is a multi-joint movement that improves lower-body balance and strength. It also improves core strength and stability. Only downside is you look like Frankenstein, but you’ll get over that.
How to do it:
Sit on a bench with one foot planted at a 90-degree angle, and the other leg straight out, parallel to the floor. Extend your arms so they, too, are parallel to the floor, and engage your abs. Leaning forward slightly, stand up on your planted leg. “Hold your balance at the top of the motion, and slowly lower yourself back down to the bench without dropping hard or fast,” Langowski says. Pause for one second so you don’t use momentum going into the next rep.
Complete 3 sets of 6-10 reps. Superset this with exercise #7: Inverted row.
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