Introduction
Squats, bench presses, and bicep curls are staples in most workout plans — and for good reason. But relying only on these “gym classics” can leave you with muscle imbalances, plateaus, and missed gains.
This article reveals five lesser-known exercises that can help you build strength, boost stability, and enhance your overall fitness more effectively than some of the most popular moves.
Why Variety in Training Matters
Repeating the same exercises week after week can:
- Overwork specific muscles while neglecting others
- Lead to boredom and loss of motivation
- Cause strength plateaus and slow progress
Adding underrated exercises challenges your muscles in new ways, making your training more balanced and effective.
1. Bulgarian Split Squat
Why it works: Builds single-leg strength, improves balance, and activates glutes more than traditional squats.
How to do it:
- Stand about two feet in front of a bench.
- Place one foot behind you on the bench.
- Lower into a lunge until your front thigh is parallel to the floor.
- Push through your front heel to return to standing.
Pro Tip: Start with bodyweight, then add dumbbells for extra challenge.
2. Landmine Press
Why it works: Safer for shoulders than overhead presses, great for building upper body pushing strength.
How to do it:
- Anchor one end of a barbell in a landmine attachment or a corner.
- Hold the free end at shoulder height.
- Press the bar upward in an arc until your arm is extended.
Pro Tip: Perfect for those with shoulder mobility issues.
3. Farmer’s Carry
Why it works: Improves grip strength, core stability, and full-body endurance.
How to do it:
- Hold a heavy dumbbell or kettlebell in each hand.
- Walk in a straight line, keeping your core tight and posture tall.
- Continue for a set distance or time.
Pro Tip: Great finisher after strength workouts.
4. Hip Thrust
Why it works: Targets glutes more effectively than squats, improving lower body power.
How to do it:
- Sit with your upper back against a bench and a barbell resting on your hips.
- Drive through your heels, lifting your hips until your thighs are parallel to the floor.
- Lower under control.
Pro Tip: Squeeze your glutes hard at the top for maximum activation.
5. Face Pull
Why it works: Strengthens rear delts, traps, and rotator cuff — muscles often neglected in pressing-heavy workouts.
How to do it:
- Attach a rope handle to a cable machine at upper chest height.
- Pull the rope toward your face, keeping elbows high.
- Squeeze shoulder blades together at the end of the movement.
Pro Tip: Essential for improving posture and shoulder health.
How to Add These to Your Routine
- Replace one classic lift with an underrated move each week.
- Use them as accessory work after your main lifts.
- Keep reps in the 8–12 range for strength and muscle growth.
Real-Life Success Stories
Athletes and casual lifters alike report breaking through plateaus by adding variety. For example, replacing the barbell bench press with landmine presses helped many improve shoulder strength while avoiding pain.
Conclusion & Motivation
The best workout plan isn’t about doing the most popular exercises — it’s about choosing movements that work for your body and goals. By incorporating these five underrated exercises, you’ll develop balanced strength, lower your injury risk, and keep your workouts engaging.