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The Killer Exercise Move for Building Strength and Stability

Looking to get stronger and improve your balance? Try this one killer move, courtesy of a true expert.
sport, fitness, lifestyle and people concept - smiling man and woman with dumbbells flexing muscles in gym

If you're feeling the effects of less exercise after the last year, you may be wondering the best way to increase your strength and stability in a single exercise. According to Mark Verstegen, founder and president of EXOS and a world-renowned performance coach, you should consider trying the Valslide or slider reverse lunge to press.

"This reverse lunge strengthens and stabilizes your legs, while increasing mobility in your hips and improving balance," he says. The slippery surface of the Valslide or slider requires your body to really work to stabilize. And when you're finishing with an overhead press, it further challenges your hip stabilizers while working your upper body. Want to give it a go? Here's how. To do this workout properly, start with three sets of eight reps, and you can work your way up from there.


Prepare to Lunge

Attractive sports people are working out with dumbbells in gym

Stand with your feet shoulder-width apart, abs engaged, face forward, and the ball of your right foot on a Valslide or slider (or create your own slippery surface with a file folder on a carpet). Rest the ends of the dumbbells at shoulder height (unlike the photo above).


Drop into the Lunge

Side view of active young female in sportswear doing exercises lunges with dumbbells and watching video on laptop during fitness workout at home

Keeping your back straight, slide your right foot back (using the slider) and drop your hips toward the ground by bending your left knee to a 90-degree angle. Let your right knee bend but not touch the ground. Return to the starting position.


Then the Press

sport, fitness, lifestyle and people concept - smiling man and woman with dumbbells flexing muscles in gym

With palms facing forward, press the dumbbells directly overhead. Keep a slight bend in your elbows and do not let the dumbbells touch. Return the weights to your shoulders before dropping into your next reverse lunge. Continue for eight reps, and then switch legs.


William Mayle
William Mayle is a UK-based writer who specializes in science, health, fitness, and other lifestyle topics. Read more