Moves

Minimalist workouts to boost flexibility and balance, while improving strength and agility

Latest Stories

Training & Performance

I'm a Trainer and Failed the Monk Plank Challenge. But If You Can Do It, You'll Hike Better.

The trending one-arm, one-leg plank looks simple. It isn't. Here's what it takes to nail it—and why the attempt is worth making for anyone who hikes, runs, or climbs.

Jenny McCoyAugust 28, 20261

Training & Performance

Tom Holland’s Go-To Workout Is Just 3 Moves. Here’s Why Hikers Need It.

Tom Holland's go-to workout is just five pull-ups, ten push-ups, and 15 air squats on repeat—but don't let the simplicity fool you. A personal trainer explains why "the Cindy" builds serious endurance for hikers, runners, climbers, and everyone in between.

Jenny McCoyAugust 24, 2026

Training & Performance

8 Core Moves for Better Stability Outdoors. The Best Part? You Can Do Them Standing Up.

No crunches. No planks—just an expert-approved, ab-focused workout to boost your performance.

Jenny McCoyAugust 23, 20261

Training & Performance

4 Core Exercises That Make Hiking With a Heavy Pack Easier

Build up your abs for better balance and all-day comfort on the trail when you're carrying a heavy pack and need more stability.

Meg AtteberryAugust 21, 2026

Training & Performance

The 5-Minute Arm Workout to Help You Move Better on the Trails

A physical therapist shares an easy routine to build arm strength. These moves will improve your posture and help you move efficiently on the trails.

Jennie HansenAugust 17, 2026

Training & Performance

5 Exercises to Save Your Hips from Hiking Pain

Going for a long trek can wreak havoc on your hips and make them feel tight. A physical therapist shares the best stretches to relieve hip pain after a hike.

Jenny McCoyJuly 20, 2026

Training & Performance

Pull-Ups Suck. Instead, Do These 6 Back and Upper-Body Exercises to Move Better Outdoors.

The pull-up is overrated. A certified strength and conditioning specialist shares the best moves, broken down by outdoor sport, to build a stronger upper body and keep you agile on any adventure.

Jenny McCoyJuly 14, 20264

Training & Performance

Hiking Destroys Your Neck, Knees, and Back. These 7 Physical Therapist-Approved Exercises Can Ward Off Pain.

Each move targets a different body part to relieve neck, back, knee pain, and more.

Jenny McCoyJune 27, 2026

Training & Performance

Want to Move Like You're Younger? Start With These 8 Mobility Moves.

Research reveals that joint flexibility is a major predictor of longevity. These simple moves can bulletproof your body against aches and pain as you age.

Jenny McCoyJune 11, 2026

Training & Performance

5 Pelvic Floor Exercises Both Men and Women Need for Strength, Stability, and Sexual Health

A physical therapist explains why both men and women develop weak pelvic floors and how exercise impacts pelvic health.

Jenny McCoyMay 25, 2026

Training & Performance

Want to Feel Stronger on the Trail? Do These 7 Functional Fitness Moves.

The best way to prep for hiking or walking downhill is by strengthening your knees with single-leg reps.

Jenny McCoyMay 11, 2026

Training & Performance

Working Out on Ozempic? These Expert-Approved Exercises Will Preserve Muscle Mass.

A weight-management doctor and an exercise physiologist explain why strength-training is important when taking a GLP-1 and recommend these free-weight exercises to help you preserve your gains.

Jenny McCoyApril 30, 2026

Training & Performance

Too Exhausted to Exercise? You Can Do This 10-Minute Workout Lying Down.

New research suggests that the best way to keep your back straight is to do exercises that isolate your torso. One of the moves involves playing rock, paper, scissors with your feet. (Yes, really.)

Danielle ZicklApril 29, 2026

Training & Performance

Walking Is Actually a Great Form of Cardio. Here Are 3 Routines to Try.

A personal trainer shares the best moves to add to your next walk.

Jenny McCoyApril 3, 20262

Training & Performance

10 Exercises to Make Running Less Hard as You Age

A certified strength and conditioning specialist says these moves will help you perform your best.

Jim Diehl CSCSMarch 29, 2026

Training & Performance

You Don’t Need Sit-Ups—Try This 5-Minute Core Workout Instead

These moves work every part of your core, boost spinal stability, and lower blood pressure.

Jenny McCoyMarch 23, 2026

Training & Performance

How to Make Bulgarian Split Squats Suck Less

These four easy modifications might help you finally enjoy this universally hated exercise.

Jenny McCoyMarch 17, 2026

Training & Performance

Do This 5-Minute Workout to Improve Bone Health and Longevity

This efficient bodyweight routine can be done in three simple moves.

Jenny McCoyFebruary 27, 2026

Training & Performance

Why Everything Hurts When It's Cold Out—and How to Fix It

If you've noticed that your joints and muscles have been feeling sore lately, there's a reason why. Experts explain how to alleviate weather-related pain.

Alyssa AgesFebruary 22, 20261

Training & Performance

A Personal Trainer Answered Your Most-Asked Fitness Questions

Outside's Moves columnist is a NASM- certified personal trainer. On Tuesday, February 24, at 2 P.M. Eastern, she'll be available in real time to answer your most burning workout questions.

The EditorsFebruary 19, 20269

Moves

Latest Stories

I'm a Trainer and Failed the Monk Plank Challenge. But If You Can Do It, You'll Hike Better.

Tom Holland’s Go-To Workout Is Just 3 Moves. Here’s Why Hikers Need It.

8 Core Moves for Better Stability Outdoors. The Best Part? You Can Do Them Standing Up.

4 Core Exercises That Make Hiking With a Heavy Pack Easier

The 5-Minute Arm Workout to Help You Move Better on the Trails

5 Exercises to Save Your Hips from Hiking Pain

Pull-Ups Suck. Instead, Do These 6 Back and Upper-Body Exercises to Move Better Outdoors.

Hiking Destroys Your Neck, Knees, and Back. These 7 Physical Therapist-Approved Exercises Can Ward Off Pain.

Want to Move Like You're Younger? Start With These 8 Mobility Moves.

5 Pelvic Floor Exercises Both Men and Women Need for Strength, Stability, and Sexual Health

Want to Feel Stronger on the Trail? Do These 7 Functional Fitness Moves.

Working Out on Ozempic? These Expert-Approved Exercises Will Preserve Muscle Mass.

Too Exhausted to Exercise? You Can Do This 10-Minute Workout Lying Down.

Walking Is Actually a Great Form of Cardio. Here Are 3 Routines to Try.

10 Exercises to Make Running Less Hard as You Age

You Don’t Need Sit-Ups—Try This 5-Minute Core Workout Instead

How to Make Bulgarian Split Squats Suck Less

Do This 5-Minute Workout to Improve Bone Health and Longevity

Why Everything Hurts When It's Cold Out—and How to Fix It

A Personal Trainer Answered Your Most-Asked Fitness Questions

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