mat Exercises
Browse all mat exercises for strength training.
Showing 7 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.
Hip Flexor Stretch
Essential stretch for tight hip flexors.
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.
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.
Thread the Needle
Gentle twist that opens thoracic spine and stretches shoulders.
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