Former Navy SEAL DJ Shipley knows a thing or two about building functional strength. As part of the GBRS Group, his training is heavily focused on being as athletic as possible. Strength and conditioning coach Vernon Griffith recently shared six core exercises from the GBRS Group Performance Program, demonstrated by Shipley himself.
Griffith explains in an Instagram caption, ‘Deadlifts and squat variations are most of our bigger “core” builders but I always like to slide some direct movements addressing the small areas and isolating some muscle groups.’
The six exercises target the core from different angles, incorporating loaded carries, unilateral movements and lateral flexion to develop strength beyond traditional crunches and sit-ups.
6 Functional Core Exercises for Strength and Stability1/ Half-Kneeling Overhead Tilts 
This exercise challenges your obliques and deep core muscles while requiring you to maintain stability through your hips and pelvis. The half-kneeling position reduces your base of support, making it harder to compensate with your lower body.
2/ Back-Supported Hanging Leg Lifts
A variation of the hanging leg raise, this movement primarily targets the abdominal muscles while also recruiting the hip flexors. Supporting your back can help minimise swinging, allowing you to focus on controlling the movement and bringing your pelvis towards your ribcage.
3/ QL Hip Drops
The quadratus lumborum (QL) is a deep muscle in the lower back that helps stabilise the spine and pelvis. Hip drops target this often-overlooked muscle through controlled lateral movement, helping develop strength and control around the lumbar spine.
4/ Standing Loaded Lateral Tilts
Holding a weight while tilting your torso sideways challenges the obliques and QL. The key is to control both the lowering and lifting phases rather than simply dropping into the bottom position.
5/ Dumbbell Suitcase Carries
Suitcase carries are a simple way to develop core strength. Holding a heavy dumbbell on one side forces your obliques and other trunk stabilisers to work against lateral flexion, preventing your torso from leaning towards the weight.
6/ Deadstop Single-Leg Deadlifts
This unilateral deadlift variation challenges the posterior chain while demanding stability through the hips and core. Working on one leg also increases the balance demands, requiring the trunk muscles to resist unwanted rotation as you hinge forwards. The deadstop element encourages you to reset between reps rather than relying on momentum.
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