SUPINE
Lying on your back and looking up at the world is familiar to us all, like when you were a baby. We often end up on the floor after a tough set or while watching someone else work out. Instead of focusing on crunches, try lifting from the floor. This can be a great way to build the core and upper body, as shown by the single-arm floor press.
SINGLE ARM FLOOR PRESS
This press forces your core and shoulder stabilizers to work harder because the load is offset. It also protects the shoulder by avoiding the lower portion of the press where the shoulder can be stressed. If you want to improve your barbell bench numbers, try the barbell floor press next. It boosts lockout strength since you press from the floor without help from a bench or legs.
BARBELL FLOOR PRESS
Back and shoulder strength matters for pulling from the floor and pressing from the chest, and this move helps develop a strong back. A variation popularized by Jordan Syatt shows how all the pieces fit together.
PULLOVER WITH REACTIVE FLOOR PRESS
Add some leg work with a stability ball hip extension and hamstring curl. This exercise trains the hamstrings as both hip extensors and knee flexors, giving them a well-rounded workout. You’ll likely notice a real boost in hamstring engagement.
STABILITY BALL HIP EXT. /HAMSTRING CURL
This is also a solid move for runners. The ball’s slight instability during the curl mimics the feel of running on uneven surfaces, proving the stability ball can be a valuable tool.
TALL KNEELING
The tall kneeling position looks like this: toes on the floor, knees under the hips, and the core, pelvis, and glutes active. It’s the next step from crawling and helps with balance and posture so your head doesn’t drop toward the floor. Use this position if you lack glute strength, have poor posture, or struggle with balance. If you can’t do an exercise tall kneeling, you’ll likely struggle with it standing up too. If you’re up for a challenge, try these movements in the tall kneeling stance. Your glutes will thank you.
BENCH KNEELING OVERHEAD PRESS
If your overhead press form isn’t right, this kneeling variation can reveal the flaws—sometimes quite clearly. You can make it easier by kneeling on the floor and using dumbbells instead of a barbell.
TALL KNEELING LAT PULLDOWN
This pulling variation helps build core stability and trains the backside of the body. It’s particularly useful for anyone who isn’t ready for a chin-up, as it simulates the core strength needed to pull yourself up without extra cheating.
TALL KNEELING PALLLOF PRESS
The Pallof press is a great standalone move, and adding tall kneeling takes its lateral core stability and anti-rotation to the next level. You’ll feel the side-to-side work in a new way.
HALF KNEELING
The half-kneeling hip flexor stretch is a common open-up move, but we’ll focus on lifting from this position instead. Lowering your center of gravity lets you move your hips and shoulders with less strain on the lower back, which is especially helpful if you have back pain. The narrower base also increases core stability and glute activation. So give half kneeling a try and lift from here.
HALF KNEELING LAT PULLDOWN
The 45-degree angle of this pull-down is more shoulder-friendly if you have mobility issues, making it a great option.
Half Kneeling KB Bottoms Up Press
Holding the kettlebell bottoms up creates more tension in the arm through irradiation, giving you more shoulder strength and stability. It’s a good option for those with shoulder concerns or for a break from barbell or dumbbell presses.
Half-Kneeling Med Ball Rotational Throw
A common mistake is using the low back to power the throw. Half kneeling helps you rely more on the hips and core for rotational power, which is what you want.
WRAPPING UP
Whether you’re coming back from a long break, dealing with minor injuries, or just wanting a new way to spark gains, getting back on the floor could be exactly what you need. You’ve got this.
