mat Exercises
Browse all mat exercises for strength training.
Showing 10 exercises
Copenhagen Plank
A side plank variant with the top leg supported on a bench, training adductor strength and trunk stability. The strongest groin-injury prevention drill in the literature for cutting / running sports — particularly relevant for runners with tight or weak inner thighs.
Dead Bug
Core stability exercise with alternating arm and leg extensions while maintaining flat back.
Fire Hydrant
Hip abductor and glute medius activation. Opens the hips and fires the lateral stabilizers before squat and lunge patterns.
Nordic Hamstring Curl
A kneeling bodyweight eccentric drill where the hamstrings work to slow a forward fall toward the floor. The strongest evidence-based hamstring-injury prevention drill in the literature for sprint-and-cut sports — and a strong eccentric-tolerance drill for trail runners on technical descents.
Plank
The fundamental full-body stability exercise. Foundation for many other exercises.
Russian Twist
Rotational core exercise in V-sit position.
Side-Lying Hip Abduction
A side-lying isolation exercise targeting the gluteus medius — the lateral hip stabiliser that controls knee tracking and pelvic level during single-leg stance. A weak glute medius is a common cause of IT-band issues and patellofemoral pain in runners.
Side Plank
A lateral isometric plank that targets the obliques, quadratus lumborum, and lateral hip — the anti-collapse chain that keeps the pelvis level on each foot strike. Late-race trunk stability separates runners who hold form from runners who lose minutes per mile.
Side Plank with Rotation
A dynamic side plank variant with a controlled thread-the-needle rotation — the obliques resist collapse during the rotation phase and drive the return. Adds movement under load to the static side plank, training rotational anti-collapse capacity used on uneven trail surfaces and technical scrambling.
Superman
Full back chain activation with arms extended.
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