Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    A young Bodybuilding Legend Arnold Schwarzenegger holding two hard boiled eggs for his diet for a bodybuilding physique
    Healthy Eating

    A Healthy Approach to Eating Eggs for Bodybuilders and Athletes

    Walnuts
    Healthy Eating

    7 Low-Calorie Snacks for Fitness Enthusiasts

    Extra Protein Powder Overflowing From Scooper With Dumbbell Plates
    Healthy Eating

    Sick of Smoothies? Try These Protein Powder Recipe Options

    Happy bodybuilder eating a pre-workout protein bar outdoors
    Healthy Eating

    7 Things to Look Out for When Buying a Better Protein Bar

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Dr. Myron Rolle in the operating scrubs
    Pro Tips

    This Neurosurgeon is the 'Rolle' Model We All Need

    Victoria Vesce
    Pro Tips

    This Swimsuit Model Found Hope Through Faith and Fitness

    Wrestler Kenny Omega surrounded by his fellow wrestlers
    News

    5 Ways Kenny Omega Became One of Pro Wrestling's Best

    nick bare bpn founder
    Interviews

    Nick Bare's Transformation from Army Ranger to Ultramarathoner to Entrep...

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Anker Capsule 3
    Gear

    Top Father's Day Gear Picks for Every Dad

    AI augmented apparel STARCK running shoes
    Gear

    Here’s a Shoe that Can Do the Walking for You (Sort of)

    Inno Glow_1
    From our Partners

    Medspa Doctor Weighs In on Her Go-To Collagen Supplement Inno Glow by In...

    Wrestler Billy Graham wrestling in memory
    News

    Remembering Pro Wrestling Legend 'Superstar' Billy Graham

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Female working out at home performing a home workout
    Functional Medicine

    Far from Home Fitness

    Molecule of DNA forming inside the test tube
    Wellness

    The Regenerative Medicine Revolution

    Man holding brain illustration against gray wall background
    Wellness

    The Big Picture of Improving Brain Health

    Red stethoscope on top of a stack of money
    Wellness

    Health is Wealth

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    TMP ROUND TABLE STEVE EP
    News

    Steve Weinberger Speaks About Judging and Posing

    FRS Jasmine
    News

    Jasmine Payne Shares Some of Her Training Secrets on 'Fit Rockstar'

    PTM Nick Walker
    News

    Is Nick Walker Destined to Become Mr. Olympia?

    Rising Pheonix
    News

    Andrea Shaw Headlines a Stacked 2023 Rising Phoenix Card

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Kate Mansi wearing yoga gear and sitting down
    Hers Athletes & Celebrities

    'Casa Grande' Star Kate Mansi Shares Her Wellness Rules

    FFF
    Hers Workouts

    Two IFBB Bikini Pros Show You How to Build Olympia Caliber Legs and Glut...

    Angela Gargano performing a pullup
    Hers Workouts

    This 'Ninja Warrior' Will Help You Master Your First Pullup

    Rhonda Vetere finishing an ironman race
    Hers Features

    Tips for Maximizing Life and Fitness from a Tech Exec and Top Athlete

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Workout Tips

10 Strange, Awesome Exercises You Should Start Doing

Go rogue, raise eyebrows, and advance gains with these unique moves.

by Anthony J. Yeung
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
zercher-deadlift-content
View Gallery

10 Strange, Awesome Exercises You Should Start Doing

Close gallery popup button
1 OF 11

1 of 11

zercher-deadlift-content

Get Weird with Your Weights

No one wants to look like a fool in the gym. But what if those weird-looking exercises actually did something? And what if the moves that made others laugh were in fact, some of the best exercises to develop massive strength, solid movement patterns, and ripped abs?So get weird in the gym with some exercies to build serious mass — don’t knock them until you try them. They’ll acutally help you on your fitness journey for that bulletproof body.

2 of 11

hip-thrust

Barbell Hip Thrust

Have you forgotten what a hip thrust looks like? The barbell hip thrust is the best exercise to build strong, powerful glutes — it’s known as the glute activator. And by targeting your backside, you’ll see a carry over on other lower-body strength exercises like squats and deadlifts. These are also perfect for people with back pain and knee pain, but still want legs like tree trunks.

How to do it:

With your shoulders on a bench and a barbell on your hips, lower and drive your hips to full extension. Push through your heels and squeeze your glutes once at the top. For your protection, place the barbell on a thick pad.

3 of 11

Upper Body Circuit: Bear Crawl for Bigger Gains

Bear Crawl

Full disclosure: you may be laughed at while doing this exercise at the gym. But really, the joke is on whoever is laughing at you — everyone should do a bear crawl.Crawling exercises combine all fitness aspects: strength, endurance, flexibility, stability, and mobility. Also, by getting on all fours, you’ll link your entire body from hands to feet — developing the stability and neural drive to boost your overall strength and power. 

How to do it:

Get on all fours, with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time, and alternate. Keep your hips low and your head up.

4 of 11

Skater

Skater Squat

Although it may look like a ballet move, the skater squat is a fantastic single-leg exercise that blasts your quads and develops lower-body stability. Instead of adding extra weight to make it more challenging, simply increase the range of motion.

How to do it:

Start from a standing postion and bend one foot behind you. Then, squat down while trying to touch your bent knee onto the ground behind you. Lean your torso, and reach your arms forward as you descend. If you can’t reach the ground with your knee, just go as low as you can.

5 of 11

Alligator Drag

Alligator Drags

Alligator drags — something an infant would do, but give it a shot and don’t be shocked if your core is crazy sore the next day. It forces you to brace your abs hard as you dynamically move your upper-body.

How to do it:

Place both feet on a slideboard or on separate Valslides. Get into a push-up position with your glutes squeezed and core tight. While keeping your arms straight, march forward with your arms while dragging your legs behind you. Keep your legs straight.

6 of 11

bottoms-up-kettlebell-press

Bottoms-Up Kettlebell Press

Although this exercise looks more like something a street performer would do, the bottoms-up press builds your strength, coordination, and ability to fire your muscles in a correct sequence. As long as the kettlebell stays above the handle, you’re doing it right.

How to do it:

Start with one kettlebell in the “rack position,” with the large part of the kettlebell above the handle. Keep your chest up, pull your shoulders back, and crush your armpits. Keep your wrists straight, tense your body, squeeze your glutes, and drive the kettlebell directly overhead. Focus on pushing your body into the ground, rather than the kettlebell away from you.

7 of 11

Medicine Ball Sit up

Hard Rolls

You may have never seen a hard roll, and if you havne’t, then you’re missing out. It’s one of the best core exercises in existence. Hard rolls work by mimicking an essential developmental pattern when you were a baby — training you to fire the core in a proper sequence.

How to do it:

On your back, lie on the ground with both arms overhead and legs straight out. Pinch a half-roller or ball in front of your chest with your left knee and your right elbow, and keep it there the entire time. Now, turn your head toward your left armpit, and use your head to “pull” the rest of your body until it falls onto the left side. Then, turn your head toward the right and pull your body back to the starting position. Keep your arms and legs relaxed; it’s your core that should do all the work. Do a few reps, then switch sides.

8 of 11

Swiss Ball

SLBR

The supine lying ball roll or “SLBR” — pronounced “slobber” — targets your abs and trains your midsection to resist twisting and bending, which keeps your spine safe. Not only is the name strange, but so are the movements; it looks like you’re doing a balancing act on a stability ball. If you can bolster up the confidence to try this move, you’ll unlock a unique way of activating your core to build a six-pack. 

How to do it:

Lie on stability ball and hold a dowel over your chest. Roll side-to-side on top of the stability ball, and go as far as you can without falling.

9 of 11

Weight Machine

Push-Pull

What’s the best kept fitness secret? It’s the push-pull. If you want a strong and sexy core, then do this move. In this exericse, your spine stays neutral while your abs and obliques work hard to stabilize your body and moves your arms. Just ignore all the curious stares from other gym-goers who are wondering why you’re pushing and pulling at the same time.

How to do it:

On a cable-crossover machine, set the cable handles to chest height and grab both of the handles while standing in the middle. Stand facing one handle with your arm holding it behind you by your side. Have your other arm holding the other handle, extending fully forward. Keep your shoulders and torso still — pushing and pulling the handles at the same time.

10 of 11

zercher-deadlift-content

Zercher Squat

The barbell squat is the bread-and-butter of a great exercise program. You may be used to seeing someone have a barbell resting on the shoulders (front squat) or behind the neck (back squat), but I’m sure you’ve never seen a barbell resting in someone’s elbows. The elbow-resting squat is called the Zercher squat, and it’s one of the best moves to build strong legs and abs. When you hold the weight in front of your bdoy, your core fires likes crazy as you stay rigid and resist collapsing forward.

How to do it:

Start with a barbell in the crook of your elbows, and hands held together by your chest. Stand shoulder-width apart with your toes slightly pointed out. Squat down by sitting back, bending your knees, and keeping your weight on your heels. Once your hips are below parallel, drive through your heels and rise. Keep your lower back flat, and your shoulder blades squeezed together throughout.

11 of 11

abs-ripped-content

Pull-Through

The pull-through could be the oddest-looking exercise in existence, but you should still do it. If you can get past being embarrased, it’s one of the best exercises to strengthen your hips and develop a clean hip-hinge pattern, which is necessary for a good deadlift. It’s also a great lower-body move for guys with knee pain because it minimizes the bend at your knees.

How to do it:

Face away from a cable machine, set the height to the lowest setting, and grab the ends of the cable-rope attachment between your legs. While maintaining a neutral back and straight elbows, start with your torso almost parallel to the ground with a slightl knee bend. Extend your hips and stand tall.

Back to intro

Get Weird with Your Weights

No one wants to look like a fool in the gym. But what if those weird-looking exercises actually did something? And what if the moves that made others laugh were in fact, some of the best exercises to develop massive strength, solid movement patterns, and ripped abs?

So get weird in the gym with some exercies to build serious mass — don’t knock them until you try them. They’ll acutally help you on your fitness journey for that bulletproof body.

Barbell Hip Thrust

Have you forgotten what a hip thrust looks like? The barbell hip thrust is the best exercise to build strong, powerful glutes — it’s known as the glute activator. And by targeting your backside, you’ll see a carry over on other lower-body strength exercises like squats and deadlifts. These are also perfect for people with back pain and knee pain, but still want legs like tree trunks.

How to do it:

With your shoulders on a bench and a barbell on your hips, lower and drive your hips to full extension. Push through your heels and squeeze your glutes once at the top. For your protection, place the barbell on a thick pad.

Bear Crawl

Full disclosure: you may be laughed at while doing this exercise at the gym. But really, the joke is on whoever is laughing at you — everyone should do a bear crawl.

Crawling exercises combine all fitness aspects: strength, endurance, flexibility, stability, and mobility. Also, by getting on all fours, you’ll link your entire body from hands to feet — developing the stability and neural drive to boost your overall strength and power. 

How to do it:

Get on all fours, with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time, and alternate. Keep your hips low and your head up.

Skater Squat

Although it may look like a ballet move, the skater squat is a fantastic single-leg exercise that blasts your quads and develops lower-body stability. Instead of adding extra weight to make it more challenging, simply increase the range of motion.

How to do it:

Start from a standing postion and bend one foot behind you. Then, squat down while trying to touch your bent knee onto the ground behind you. Lean your torso, and reach your arms forward as you descend. If you can’t reach the ground with your knee, just go as low as you can.

Alligator Drags

Alligator drags — something an infant would do, but give it a shot and don’t be shocked if your core is crazy sore the next day. It forces you to brace your abs hard as you dynamically move your upper-body.

How to do it:

Place both feet on a slideboard or on separate Valslides. Get into a push-up position with your glutes squeezed and core tight. While keeping your arms straight, march forward with your arms while dragging your legs behind you. Keep your legs straight.

Bottoms-Up Kettlebell Press

Although this exercise looks more like something a street performer would do, the bottoms-up press builds your strength, coordination, and ability to fire your muscles in a correct sequence. As long as the kettlebell stays above the handle, you’re doing it right.

How to do it:

Start with one kettlebell in the “rack position,” with the large part of the kettlebell above the handle. Keep your chest up, pull your shoulders back, and crush your armpits. Keep your wrists straight, tense your body, squeeze your glutes, and drive the kettlebell directly overhead. Focus on pushing your body into the ground, rather than the kettlebell away from you.

Hard Rolls

You may have never seen a hard roll, and if you havne’t, then you’re missing out. It’s one of the best core exercises in existence. Hard rolls work by mimicking an essential developmental pattern when you were a baby — training you to fire the core in a proper sequence.

How to do it:

On your back, lie on the ground with both arms overhead and legs straight out. Pinch a half-roller or ball in front of your chest with your left knee and your right elbow, and keep it there the entire time. Now, turn your head toward your left armpit, and use your head to “pull” the rest of your body until it falls onto the left side. Then, turn your head toward the right and pull your body back to the starting position. Keep your arms and legs relaxed; it’s your core that should do all the work. Do a few reps, then switch sides.

SLBR

The supine lying ball roll or “SLBR” — pronounced “slobber” — targets your abs and trains your midsection to resist twisting and bending, which keeps your spine safe. Not only is the name strange, but so are the movements; it looks like you’re doing a balancing act on a stability ball. If you can bolster up the confidence to try this move, you’ll unlock a unique way of activating your core to build a six-pack. 

How to do it:

Lie on stability ball and hold a dowel over your chest. Roll side-to-side on top of the stability ball, and go as far as you can without falling.

Push-Pull

What’s the best kept fitness secret? It’s the push-pull. If you want a strong and sexy core, then do this move. In this exericse, your spine stays neutral while your abs and obliques work hard to stabilize your body and moves your arms. Just ignore all the curious stares from other gym-goers who are wondering why you’re pushing and pulling at the same time.

How to do it:

On a cable-crossover machine, set the cable handles to chest height and grab both of the handles while standing in the middle. Stand facing one handle with your arm holding it behind you by your side. Have your other arm holding the other handle, extending fully forward. Keep your shoulders and torso still — pushing and pulling the handles at the same time.

Zercher Squat

The barbell squat is the bread-and-butter of a great exercise program. You may be used to seeing someone have a barbell resting on the shoulders (front squat) or behind the neck (back squat), but I’m sure you’ve never seen a barbell resting in someone’s elbows. The elbow-resting squat is called the Zercher squat, and it’s one of the best moves to build strong legs and abs. When you hold the weight in front of your bdoy, your core fires likes crazy as you stay rigid and resist collapsing forward.

How to do it:

Start with a barbell in the crook of your elbows, and hands held together by your chest. Stand shoulder-width apart with your toes slightly pointed out. Squat down by sitting back, bending your knees, and keeping your weight on your heels. Once your hips are below parallel, drive through your heels and rise. Keep your lower back flat, and your shoulder blades squeezed together throughout.

Pull-Through

The pull-through could be the oddest-looking exercise in existence, but you should still do it. If you can get past being embarrased, it’s one of the best exercises to strengthen your hips and develop a clean hip-hinge pattern, which is necessary for a good deadlift. It’s also a great lower-body move for guys with knee pain because it minimizes the bend at your knees.

How to do it:

Face away from a cable machine, set the height to the lowest setting, and grab the ends of the cable-rope attachment between your legs. While maintaining a neutral back and straight elbows, start with your torso almost parallel to the ground with a slightl knee bend. Extend your hips and stand tall.

Topics:
  • Build Muscle
  • Burn Fat
  • Strength Training
Author picture
Written by Anthony J. Yeung
Also by Anthony J. Yeung
Top 10 Squat Mistakes
Leg Exercises

10 Common Squat Mistakes to Avoid

Two men with muscular forearms arm wrestling
Arm Exercises

15 Exercises for Massive Forearms

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

Man exercising with a rope climbing technique
Workout Tips

Learn How to Rope Climb Like an Elite Athlete

Climbing rope not only looks cool, but it’s also a killer full-body workout.

Read article
Man performing squat rack exercises at the gym
Workout Tips

6 Unconventional Squat Rack Exercises For Improved Muscle And Strength

Stop with the rack curls and try these real power-building moves instead.

Read article
Man performing Tricep Cable Pushdown mistakes
Workout Tips

Eliminate These 4 Pushdown Mistakes And Begin Torching Your Triceps

The triceps pushdown is part of most people's routine. Make sure you're doing it right.

Read article
All Workout Tips
  1. Home
  2. /
  3. Workouts
  4. /
  5. Workout Tips
  6. /
  7. 10 Strange, Awesome Exercises You Should Start Doing
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of a360media Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

JW Media, LLC

Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.