5 Exercises You Aren’t Doing, But Should Be

Let’s be clear, there are far more than 5 super-effective, but frequently avoided, uncommon weightlifting exercises that people skip for various reasons.

If someone has already decided to take the path of least resistance, to get stuck in the vicious circle of a limited choice of ineffective exercises and thus limit their progress, here is my selection of exercises that those seeking results in the gym should definitely include in their routines. These exercises are something like the Yeti, Bigfoot, or the Loch Ness Monster – you hear about them and people talk about them, but you don’t really see them in everyday life at the gym.

1. Front Squat

The squat is an exercise so full of controversy and misconceptions. From the way it should be performed to accusations about the harmfulness of a deep squat for the knees. The Front Squat requires an almost perfect position and relationship among all the joints involved in the movement, which is likely the reason why we see this exercise less frequently than the classic, Back Squat.

What is the Front Squat used for? Unlike the Back Squat, the Front Squat predominantly stimulates the quadriceps, and to a lesser extent, the hamstrings. Those who complain that their glutes grow the most from squatting, not their quads, should do it. Generally, the further back the bar is during a squat, the greater the activation of the glutes and hamstrings. Conversely, if the bar is in front of the head, the main task is placed on the quadriceps.

Honestly, the Front Squat can be quite an uncomfortable exercise compared to the Back Squat. There is no room for leaning forward; the bar must travel without deviation, like on a rail (no, that’s not an excuse to do the Front Squat on a Smith machine), and the elbows must point forward throughout the entire movement, which is somewhat unnatural. We are talking, of course, about the barbell Front Squat. Alternatively, this type of squat can be performed with a kettlebell. The single kettlebell variation is the so-called Goblet Squat, where we hold the kettlebell with two hands like a cup (goblet). It can also be performed with two kettlebells.

Another reason why the Front Squat is rarely seen is that it requires great flexibility in the hips and ankles.

2. Good Mornings

The Good Morning is an excellent exercise that activates the hamstrings, glutes, and the muscles of the lumbar region. The feet are positioned approximately hip-width apart, and the bar rests behind the head on the upper trapezius (as with the Back Squat).

With a straight back and slightly bent knees, we move the hips backward and the torso toward the floor from the starting position. When the torso reaches a position approximately parallel to the floor, we return to the starting position by pushing the hips forward. This movement is performed with the simultaneous contraction of the glutes, hamstrings, and lower back muscles.

3. Donkey Calf Raises

The literal translation would be “donkey calf raises.” So, it is an exercise for the calves and represents a variation of standing calf raises with added forward bending. If you remember the article on calves, this exercise is stimulating for the gastrocnemius, as this muscle works best when the knee is completely extended.

Therefore, we stand with our toes on some platform, leaning forward (fixing ourselves forward with our hands). The load is applied to the very bottom of the back. It is easiest if someone sits on you, or if you are like Arnold in his best days, you would be raising several people in this position with your calves. There is, of course, a machine for this exercise, but I would always prefer the described method of execution.

4. Zercher Squat

Another squat variation named after Ed Zercher, a strongman from the 1930s. The main advantage of this squat is the complete absence of spinal compression. This is a benefit not found in other squat variations.

How is the Zercher Squat performed? The bar is set on a rack at waist height. We approach the bar closely and position it in the crook of the elbow, on the inside, under the biceps. The elbows are shoulder-width apart, hands near the head, and palms facing us. When descending into the squat, keep your elbows as close to your body as possible. This is important because wider elbows significantly increase the load on your lower back.In the bottom position, the elbows should be in contact with the thighs.

In the Zercher Squat, greater hip flexion is allowed than in the classic squat, and the torso can be kept more upright. This also means much more work and activation for the glutes and hamstrings! Interestingly, this variation of the front squat and the one described under number 1 primarily target different leg muscles.

5. Pull-over

Finally, an exercise for the upper body. Some will say that the Pull-over works their back, others that it hits their chest excellently, and a third group will discover the day after doing pull-overs that they have never hit their serratus muscles like that before. And they are all right. Because, depending on the phase of the movement, all the mentioned muscles are involved in this exercise.

The dumbbell Pull-over is most often understood as an exercise for the pectorals. This is probably because they are in a “better” position to push the load up and forward for most of the movement (the Pull-over is performed lying down, and we move the dumbbell with extended arms from behind the head, over the head, and forward).

However, from the dead point, the load is initiated by the lats. But as the dumbbell moves up and forward, the tension in the lats decreases, and the chest takes over. For the back, the standing cable pull-over is more effective, but still not ideal.

The Pull-over machine is a bright example of how a machine can be more effective than a free weight because it allows for constant tension on the lats through the complete Range of Motion (ROM). The first such machine was made back in the 70s by Arthur Jones for Nautilus. They called it “the upper body squat.”

The Pull-over is very effective as the last exercise in a chest workout (a finisher).

So, apply these exercises tomorrow and move your training to a new, higher level!