Every time I go on Instagram I see a “new exercise”. Whether it be using a bosu ball to squat to work on “core strength” or hanging upside down and scratching their belly button. OK, I am being sarcastic with that last one but you get my point! Sometimes people seem to think reinventing the wheel on social media makes you cool and more relevant.
Don’t get me wrong with advances in science and education we most certainly can come up with new exercises that are brilliant hence the hip thrust making headlines in glute training over recent years. However we can never forget the basics still work, and very well.
The benefits you can get from using basic squats and deadlifts including their variations such as split squats, and trap bar deadlifts far outweigh any benefit a fit healthy person will get by balancing on a bosu ball squatting or doing 100 reps of body weight glute kickbacks.
I recommend basing your training around squats, presses, deadlifts and rows to get the most bang for your buck from training. Once the basics are covered and you have spent time understanding how to perform the movements correctly and progress in them you can then look at other exercises to supplement your goals and the body parts you want to improve.