If there is one thing in life I am certain about, its that I will never be certain about anything again.
Some exercises I used to dismiss because I thought they would cause injury or there was no benefit to them. Well I used to think the following 4 exercises were what we would say “over rated”. After opening up my eyes and incorporating these bad boy with my own training along with my clients I am eating a big piece of humble pie.Single Leg Squats I used to think everyone needed to squat. Now I know everyone needs to bend their knees and I actually think many of the single-leg variations are better for beginners. Try working on single-leg strength and squat mobility simultaneously with movements like the split squat. 
One Arm Rows Don’t get me wrong I love pull-ups. I don’t think I could emphasize how much I love pull-ups.But after several years of training I’ve noticed way too many people are upper trap dominate. That is, their upper trapezius muscles overpower their rhomboids. To turn on these all-important back muscles, try the one-arm dumbbell row. 
Rollouts (any variation)- I always thought the ab wheel was a really stupid piece of exercise equipment that could cause injury. Now I think it’s the key to core training. Ab rollouts are phenomenal for building core and upper body strength. The nice part is you can use vailslides, a barbell, an ab roller, or a stability ball. Really the options are limitless. 
Lunges When most people think of lunges they think of Jane Fonda, or as some of my more “macho” clients have told me “lunges are a girl exercise”. As long as you have the mobility to get into position lunges are great in the same reason as the single leg squat. Its more functional and adaptive to everyday life and you don’t have to load your spine with a ton of weight like the barbell back squat. 
If you haven’t already, start slowly incorporating these exercises into your workout routine and start reaping the benefits inside and outside the gym.
