Give the hanging-band 90/90 split squat a try. This advanced variation ramps up stabilizer activity from the core down—so check your ego at the door and avoid going too heavy!
The key to performing this movement correctly is to lower your back knee straight down, rather than driving the front knee forward. Descend until the back knee is just shy of the floor, pause briefly at the bottom, then return to the starting position under control. At the lowest point, both knees should form 90-degree angles—hence the name.
The 90/90 split squat significantly increases activation of the glutes and adductors, and adding hanging-band resistance amplifies the demand on your stabilizers, particularly through the core and lower body.
Fair warning: This exercise is more challenging than it looks! Stick with it, and when you return to conventional split squats, you’ll likely notice a substantial improvement in both stability and strength.
The 70-Degree Incline Swiss Bar Press: A Safer Way to Build Strength
A neutral-grip Swiss bar is shoulder-friendly, but the setup can get awkward fast. Using a 70-degree incline bench keeps the press strong, controlled, and easier to clear without excessive leaning.
Hanging Garhammer Raise
The hanging Garhammer raise puts the lower abs in the spotlight while reducing the hip-flexor takeover common in many hanging leg-raise variations. Start from the floor if needed, then earn the hanging version.
Radial and Ulnar Flexion
Radial and ulnar flexion are not glamorous, but balanced wrists and forearms need more than curls and extensions. These neglected movement patterns deserve periodic programming.
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