10 Gym Exercises People Avoid But Should Be Doing

When you walk into any gym, you’ll see the same handful of exercises being done—bench presses, bicep curls, and squats. But what about the exercises that get neglected? Many gym-goers avoid certain movements because they seem boring, difficult, or ineffective. However, these often-overlooked exercises can be game-changers for strength, balance, and aesthetics. Here are 10 gym exercises people tend to avoid but should be incorporating into their workouts.

1. Calf Raises

Why People Avoid Them:

Many gym-goers believe calves are genetically determined, so they don’t bother training them.

Why You Should Do Them:

Strong calves contribute to better balance, improved sprinting ability, and injury prevention. They also help with knee and ankle stability.

How to Do It:

• Stand on a flat surface or on a raised edge (like a step).
• Keep your feet shoulder-width apart.
• Push through the balls of your feet, lifting your heels as high as possible.
• Lower back down slowly.
• Perform 3-4 sets of 15-20 reps.

2. Forearm Curls (Wrist Curls & Reverse Curls)

Why People Avoid Them:

They seem unnecessary, and many assume forearms grow naturally through other exercises.

Why You Should Do Them:

Stronger forearms improve grip strength, which translates to better deadlifts, pull-ups, and overall lifting performance.

How to Do It:

• Sit on a bench, resting your forearms on your thighs with your wrists hanging over the edge.
• Hold a dumbbell or barbell with your palms facing up (wrist curls) or down (reverse curls).
• Curl the weight upward by flexing your wrists, then slowly lower.
• Perform 3-4 sets of 12-15 reps.

3. Face Pulls

Why People Avoid Them:

They're not as flashy as bench presses or overhead presses.

Why You Should Do Them:

Face pulls strengthen the rear delts and upper back, improving posture and reducing shoulder injuries.

How to Do It:

• Attach a rope handle to a cable machine at upper chest height.
• Grip the rope with both hands, thumbs pointing backward.
• Pull the rope towards your face while squeezing your shoulder blades together.
• Perform 3-4 sets of 12-15 reps.

4. Nordic Hamstring Curls

Why People Avoid Them:

They’re brutally difficult!

Why You Should Do Them:

They build eccentric hamstring strength, which reduces the risk of hamstring strains and improves sprinting power.

How to Do It:

• Kneel on the floor and anchor your feet under a heavy object or have a partner hold them.
• Slowly lower your body forward, resisting the descent with your hamstrings.
• Catch yourself with your hands and push back up.
• Perform 3-4 sets of 6-8 reps.

5. Hanging Leg Raises

Why People Avoid Them:

They’re challenging and require core strength.

Why You Should Do Them:

They engage the entire core, including the lower abs, and improve hip flexor strength.

How to Do It:

• Hang from a pull-up bar with straight arms.
• Raise your legs to a 90-degree angle while keeping them straight.
• Lower them back down with control.
• Perform 3-4 sets of 10-15 reps.

6. Rear Foot Elevated Split Squats (Bulgarian Split Squats)

Why People Avoid Them:

They burn like crazy and require balance.

Why You Should Do Them:

They strengthen each leg independently, improve mobility, and reduce lower-body imbalances.

How to Do It:

• Stand in front of a bench and place one foot behind you on it.
• Lower your back knee towards the floor while keeping your front knee over your foot.
• Push back up through your front foot.
• Perform 3-4 sets of 10-12 reps per leg.

7. Farmer’s Carry

Why People Avoid Them:

It looks too simple to be effective.

Why You Should Do Them:

They enhance grip strength, core stability, and full-body endurance.

How to Do It:

• Hold a heavy dumbbell in each hand.
• Walk forward with a tight core and good posture.
• Perform 3-4 sets of 30-60 seconds.

8. Jefferson Deadlifts

Why People Avoid Them:

They look awkward and aren’t commonly programmed.

Why You Should Do Them:

They improve core and hip strength, encourage spinal stability, and develop functional strength.

How to Do It:

• Straddle a barbell with one foot in front and one foot behind.
• Grip the bar with one hand in front of your body and one behind.
• Stand up, keeping your back straight and core engaged.
• Perform 3-4 sets of 8-12 reps.

9. Glute Ham Raises

Why People Avoid Them:

They’re difficult and require special equipment.

Why You Should Do Them:

They build serious hamstring strength and improve athletic performance.

How to Do It:

• Lock your feet into a glute-ham developer machine.
• Lower your upper body forward, keeping your back straight.
• Use your hamstrings to lift yourself back up.
• Perform 3-4 sets of 8-12 reps.

10. Trap Bar Deadlifts

Why People Avoid Them:

Regular barbell deadlifts get all the attention.

Why You Should Do Them:

They’re easier on the lower back, build power, and allow for safer lifting.

How to Do It:

• Step inside a trap bar and grab the handles.
• Push through your heels and lift the weight while keeping your back straight.
• Lower back down with control.
• Perform 3-4 sets of 6-10 reps.

Neglecting these exercises means missing out on better strength, aesthetics, and injury prevention. If you want to build a well-rounded physique and perform at your peak, start incorporating these movements into your routine. You’ll thank yourself later when your grip is stronger, your legs are more balanced, and your overall strength skyrockets.