{"id":931858,"date":"2026-10-13T20:06:18","date_gmt":"2026-10-13T20:06:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/931858\/"},"modified":"2026-10-13T20:06:18","modified_gmt":"2026-10-13T20:06:18","slug":"how-jessica-biel-44-built-full-body-strength-for-matchbox-9-exercises-to-inspire-your-next-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/931858\/","title":{"rendered":"How Jessica Biel, 44, built full-body strength for Matchbox \u2013 9 exercises to inspire your next workout"},"content":{"rendered":"

Strength training<\/a> devotee Jessica Biel<\/a> has shared details of the workout that helped her prepare for the spy action-comedy Matchbox: The Movie.<\/p>\n

‘Here’s a behind-the-scenes clip of Jessica Biel filming Matchbox: The Movie,’ longtime PT Ben Bruno<\/a> said on Instagram<\/a>.<\/p>\n

‘Jess does full-body workouts and focuses a bit more on legs and glutes<\/a> than upper body,’ he shared as the actor performed challenging compound movements<\/a>.<\/p>\n

While he acknowledged that the movements were ‘obviously super impressive’, he also added that The Sinner star was managing an injury at the time.<\/p>\n

‘I just want to give some context, because Jess tweaked her lower back pretty badly a few months prior to getting ready for the movie, so we had to find creative ways to challenge her without re-aggravating that,’ Bruno explained.<\/p>\n

He also shared that her family were often present in the studio during filming, with her children and husband Justin Timberlake sometimes heard in the background or seen interrupting her sessions.<\/p>\n

‘When you watch Jess work out, you might think she’s this hardcore gym rat who’s super intense in the gym, but truthfully, most of the time she’s working out while playing with her kids or even getting straight up tackled by them,’ Bruno added.<\/p>\n

Jessica Biel’s 9 full-body strength moves1. Inverted row to hamstring curl\"ImageSet gymnastic rings at your preferred height and lie underneath them.Grip the rings with your palms facing each other and place your heels on an elevated bench or platform, with your legs straight. Lift your hips to maintain a straight line from shoulders to heels.Pull your chest towards the rings, bending your elbows, and hold this position briefly, keeping your elbows tucked close to your body.Use your hamstrings and glutes to shift your body forwards until your knees bend to roughly 90 degrees and your whole foot is resting on the bench.Pause briefly in the curled position, keeping your hips elevated and your hamstrings fully engaged.Slowly move your body back to the starting position by extending your knees, holding the row.<\/p>\n

‘This is from our last workout before the movie started filming, and it’s a black belt manoeuvre that incorporates the whole backside of the body,’ Bruno said.<\/p>\n

\"ImageStand with a foam roller placed horizontally between your lower back and a wall.Hold a dumbbell vertically in front of your chest. Stand with your feet a little wider than shoulder-width apart, toes slightly turned out and at least a foot away from the wall. Keep your elbows tucked in and underneath the weight.Lower your body into a squat, letting the roller glide up your spine along the wall. Keep going until your thighs are parallel to the floor, or as far as your mobility safely allows.Pause briefly at the bottom while keeping your chest upright and feet flat.Push through your feet to extend your knees, sliding the roller back down to the start position.3. Foam-roller wall squat\"ImageStand with a foam roller placed horizontally between your lower back and a wall.Hold a dumbbell in each hand, letting your arms hang at your sides. Stand with your feet a little wider than shoulder-width apart, toes slightly turned out and at least a foot away from the wall.Lower your body into a squat, letting the roller glide up your spine along the wall. Keep going until your thighs are parallel to the floor, or as far as your mobility allows.Pause briefly at the bottom while keeping your chest upright and feet flat.Push through your feet to extend your knees, sliding the roller back down to the start.\"ImageStand a few feet away from a wall, facing forwards, with your feet hip-width apart.Reach one leg back and press your back foot against the wall at approximately knee height, with your toes pointing down.Place your front foot about a foot away from the wall, keeping your weight on this foot.Bend your front knee and lower your hips towards the floor, allowing your back knee to move down. Adjust your front foot position as needed to keep your front heel flat on the floor.Lower until your front thigh is just above parallel to the floor, or as far as your mobility allows, keeping the toes and ball of your back foot pressed against the wall.Pause briefly at the bottom, keeping your torso stable and your front foot flat.Push through your front foot to extend your knee and hip, returning to the starting position with control.\"women's<\/a><\/p>\n

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5. Resistance-band side-plank crunch\"ImageAnchor a resistance band at a low height and lie on your side in front of the anchor.Place your top foot flat on the floor in front of your bottom foot. Push through your bottom hand and both feet to lift your hips, forming a high side plank with your body in a straight line from head to feet.Reach your top hand towards the anchor and grip the resistance band.Pull your top elbow down towards your ribs against the resistance of the band while driving your bottom knee up towards your chest, crunching your torso to bring your elbow and knee together.Pause briefly at the peak of the movement, squeezing your obliques, then slowly extend your arm and bottom leg to return to the starting position.6. Resistance-band side lunge with reach\"ImageAnchor a resistance band at a low height and position one leg inside it, creating tension.Stand with your feet hip-width apart, holding a dumbbell in the same-side hand as the banded leg.Step the banded leg out to the side, bending the opposite knee to approximately 90 degrees and pushing your hips back as you lower into a side lunge.Reach the dumbbell towards the floor until both dumbbell heads lightly touch the ground, hinging at your hips.Keep your bent-leg foot firmly planted, your back neutral and your chest angled towards the floor.Push through your bent leg to stand upright with control, returning to the starting position while maintaining your balance and resisting the band’s tension.7. Bulgarian split-squat dumbbell lateral raise<\/a>\"ImageStand facing away from a sturdy bench, with your feet hip-width apart, holding a dumbbell in one hand by your side.Place the top of your rear foot on the bench behind you, using the same side as the arm holding the dumbbell. Maintain a shoulder-width stance with your feet aligned on separate tracks.Keep your hips square, your back straight and your core engaged. Bend both knees and lower your hips until your rear knee approaches the floor, keeping your front foot firmly planted and your glutes engaged.Raise the dumbbell out to the side until your arm reaches shoulder height, keeping a slight bend in your elbow and your torso stable.Pause briefly at the top, then slowly lower the dumbbell back to your side without rotating your torso or shifting your balance.\"ImagePosition yourself sideways on the GHD machine, balancing on the padded support with your legs secured against the footplate.Hold a small weight plate with both hands against your chest, keeping your core engaged and your body stable.Press the plate away from your chest until your arms are extended.Raise the plate in a controlled motion until it is directly above your head, keeping your arms extended.Pause briefly at the top, keeping your core braced and avoiding arching through your back.Slowly lower the plate back to the extended position in front of your chest, maintaining balance and control.9. Kneeling side plank with leg raise\"ImageLie on your side with your bottom forearm on the floor, your elbow directly beneath your shoulder.Bend your bottom knee to 90 degrees and lift your hips off the floor, balancing on your forearm and bottom knee while keeping your bottom foot raised.Straighten your top leg and lift it up, keeping it in line with your body.Raise your top arm straight towards the ceiling, stacking your shoulders and keeping your chest open.Engage your core and glutes to maintain a stable position, keeping your hips lifted and preventing your torso from collapsing.\"Headshot