Exercising on stable ground builds core stability and increases lower and upper body strength. No study has been able to prove that exercising on unstable surfaces improves athletic performance or builds significant strength in major muscle groups better than training on firm ground. I study in the International Journal of Sports Physiology Performance reported that stable squatting was superior to unstable squatting for overloading the lower-body muscles. The best total-body strength exercises include kettlebell swings and snatches, squats, deadlifts, standing overhead presses any plyometrics. These exercises use heavier loads, shorter tension times, and higher speeds than exercises on unstable surfaces. Ground-based exercises have the same force, velocity and core-stabilising elements required in most sports and movements skills. The take-home message is to stay grounded for strong muscles.