Exercises that would hit the most areas in one or two exercises? (part 2)

Brad -

Jul 22

3 min read

exercises that hit most of those areas

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While no single exercise perfectly trains every muscle group and function on the list, certain

compound, integrated movements come remarkably close. These exercises recruit:

Large muscle chains (glutes, core, upper back)
Postural stabilizers
Mobility elements (especially thoracic spine and hips)
Balance and proprioception
Functional strength and power

Below is a table summarizing the best “bang for your buck” exercises that hit multiple critical areas relevant to modern life:

Exercise	Muscles / Functions Targeted
Turkish Get-Up	✅ Glutes & hips ✅ Core (deep and global) ✅ Shoulder stability & scapular control ✅ Thoracic mobility ✅ Hip flexor stretch under load ✅ Balance & proprioception ✅ Functional movement across planes
Deadlift Variations	✅ Glutes & hamstrings ✅ Core bracing ✅ Hip hinge mechanics ✅ Upper back & scapular engagement ✅ Foot activation (especially barefoot) ✅ Posture reinforcement
Loaded Carry (Farmer’s / Suitcase / Overhead)	✅ Core stability (anti-rotation) ✅ Shoulder stability ✅ Scapular stabilizers ✅ Grip strength ✅ Posture alignment ✅ Gait mechanics ✅ Foot and ankle activation
Squat-to-Overhead Press (Thruster)	✅ Glutes & hips ✅ Core ✅ Shoulder/scapular muscles ✅ Thoracic extension ✅ Balance and coordination ✅ Cardiovascular conditioning
Single-Leg Romanian Deadlift	✅ Glutes & hamstrings ✅ Core stabilization ✅ Foot intrinsics ✅ Hip hinge control ✅ Balance & proprioception ✅ Postural alignment
Kettlebell Swing	✅ Powerful glute activation ✅ Core bracing ✅ Hip flexor lengthening via dynamic extension ✅ Shoulder integration (if performed with good form) ✅ Cardiovascular and metabolic load

Let’s look at a few of the superstars in more detail:

Turkish Get-Up (TGU)

✅ One of the single best exercises for modern humans because it combines:

Hip extension and glute engagement
Shoulder stability and scapular control
Thoracic rotation and extension
Core stabilization through multiple planes
Balance and proprioception
A built-in hip flexor stretch

The TGU forces your body to stabilize under a load while transitioning through lying, kneeling, and standing positions — incredibly functional and efficient.

Deadlifts (Hinge Patterns)

Especially:

Conventional Deadlift
Romanian Deadlift
Trap Bar Deadlift

These train:

Powerful glutes and hamstrings
Core bracing
Postural alignment (upper back, scapular stabilizers)
Proper hip hinge mechanics
Foot stability (especially barefoot)

They also indirectly improve posture because they require spinal neutrality under load.

Loaded Carries

Examples:

Farmer’s Carry (weights in both hands)
Suitcase Carry (weight on one side)
Overhead Carry

Benefits:

Core works hard to stabilize trunk
Scapular stabilizers engaged, especially overhead
Teaches proper posture under load
Improves grip strength, which correlates to overall health and longevity
Gait mechanics get trained dynamically

Thrusters (Squat-to-Overhead Press)

A single movement that trains:

Hip mobility and strength
Core stabilization
Thoracic extension
Shoulder and scapular health
Cardiovascular fitness

Caution: requires good mobility and shoulder health. Not always the best starting point for beginners.

Single-Leg RDL

This trains:

Glute and hamstring strength
Core and pelvis stability
Balance and foot musculature
Hip hinge pattern
Proprioceptive control

Excellent for addressing asymmetries.

Top Two Exercises for Maximum Coverage

If you had to pick only TWO:

✅ Turkish Get-Up

✅ Deadlift or Loaded Carry

These two together would:

Strengthen glutes, core, shoulders, upper back
Improve thoracic mobility
Train hip extension and hinge mechanics
Challenge balance and proprioception
Promote functional movement under load
Engage feet and posture stabilizers

How to Integrate Them

A simple “modern-life antidote” routine:

Exercise	Reps / Time	Notes
Turkish Get-Up	2-3 reps/side	Move slowly and controlled; focus on form
Deadlift / RDL	3×6-10 reps	Choose load you can control with form
Loaded Carry (Farmer’s or Suitcase)	3×20-40 meters	Maintain perfect posture and breathing

Even just these could serve as a minimalist but potent program to counteract modern sedentary stress.

Key Takeaway

While no single movement literally trains every muscle perfectly, the Turkish Get-Up and hip hinge exercises (deadlifts, carries) come closest to hitting: