4 Essential Exercises for the Modern Ninja

Move Like a Shinobi

The ninja of old were not just stealthy assassins — they were elite infiltrators, intelligence gatherers, and escape artists. These covert operatives, known as shinobi, had to be agile, balanced, and physically resilient. Running across rooftops, scaling castle walls, and sneaking into enemy strongholds required a unique level of athleticism. If you’re interested in reviving the spirit of the ninja in your own training, forget bench presses and bicep curls — you need exercises that are functional, tactical, and rooted in movement.

Inspired by modern movement experts like The Bioneer and the animal flow philosophy of Ido Portal, here are four physical drills every aspiring shinobi should incorporate into their routine:

Bear Crawl on a Railing

Crawling has become a staple in movement training — and for good reason. It works your shoulders, core, glutes, and quads, all while developing coordination. To take it to ninja level, try crawling along a railing or narrow beam. This combines the strength benefits of the bear crawl with a serious balance challenge. You’ll build proprioception, sharpen your mind-body awareness, and train your grip as your forearms are put under tension.

Tip: Start with crawling on the floor or a low beam. Keep your back flat, spine neutral, and stay relaxed. This drill is not without risk — always have a spotter or support close by.

Calf Jumps (Standing Vertical Jumps Without a Dip)

Jumping is a basic, primal movement — but there are many ways to challenge the body. In this variation, keep your legs mostly straight and jump by explosively extending through the calves. These "calf jumps" increase lower leg reactivity, ankle strength, and vertical explosiveness. Think of it as training your body's natural springs — key for rapid take-offs or quick evasions.

Warning: This is a high-impact movement. Start gently and progress gradually to avoid straining your lower legs.

Rope Climbing

Ninjas were expert climbers, often seen scaling castle walls using ropes or grappling hooks. Rope climbing builds incredible grip strength, core stability, and pulling power. It’s also a test of endurance and willpower. You can anchor a climbing rope to a pull-up bar or sturdy tree branch. Use just your arms for the ultimate challenge — or add your legs for control and assistance.

Functional Benefit: Rope climbing mimics real-world movements like hauling, climbing, or escaping — all critical shinobi abilities.

Precision Jumps

Leap from one specific spot to another with control and purpose. Precision jumps develop explosive leg strength, focus, and balance. You can use towels or tape to mark your takeoff and landing zones. The goal? Land softly, with minimal noise. In free running and parkour, this is a foundational movement — and it connects directly with the stealthy agility of the ninja.

Safety Note: Train on ground level before ever attempting this at height. Gradually increase the gap as your strength and coordination improve.

Why These Movements Matter

These four exercises go beyond aesthetics — they’re about performance. Each builds your body to be more functional, resilient, and adaptive — just like the shinobi of old. They're also incredibly fun to practice and provide a refreshing break from traditional gym routines.

They won’t turn you into a feudal-era spy, but they’ll help you move like one — and in many ways, that’s just as cool.