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Jessica Biel shared footage of training for Matchbox The Movie, with her trainer Ben Bruno explaining that her program used full-body work and was adapted after a lower-back tweak. Fit&Well reviewed the exercises, which include supported squats, split-squat holds, rows and demanding core work; the report does not provide weights, repetitions or a complete routine.
Jessica Biel has shared footage of training for Matchbox The Movie, and her longtime trainer, Ben Bruno, explained how he adapted her workouts after she tweaked her lower back. In a Fit&Well report, a trainer analyzed the exercises shown, describing a demanding mix of strength, balance and core stability rather than a workout focused only on her back or arms.
Bruno says in the video that Biel trains her whole body, with somewhat more emphasis on her legs and glutes than her upper body. He says a lower-back tweak several months before she prepared for the movie meant he needed to find ways to keep challenging her without aggravating the area. The footage includes squats using a foam roller against a wall, which the report describes as a more supported setup.
The exercises reviewed by Fit&Well include a horizontal ring row, wall-assisted goblet and double-dumbbell squats, and a wall-assisted Bulgarian split squat. Other moves include band-resisted lateral lunges, a high side plank with a banded knee-and-elbow drive, and a Bulgarian split-squat hold paired with a lateral raise. The clip also shows a side-lying press and reach and a low side plank with a leg raise.
The report characterizes several exercises as advanced, particularly those that combine a weighted movement with a hold, balance demand or resistance band pulling from an anchor point. The trainer’s analysis explains the intended muscle and stability demands, but it does not establish that the routine is suitable for everyone. The source does not give a full training plan, exercise order, number of sets or repetitions, or the weights Biel used.
What Makes the Workout Demanding
The challenge comes from how the exercises combine demands, not simply from lifting heavy weights. A split-squat hold with a lateral raise, for example, asks the legs to maintain a low position while the body resists wobbling or twisting as one arm lifts. In band-resisted lunges and plank variations, the body must also counter a pull from the band while staying balanced.
That breakdown can help readers understand why a short clip may show more than a conventional strength exercise. It also offers a useful distinction: an exercise can train strength and stability at once, yet still require a level of control that makes it inappropriate to copy without preparation. The report’s discussion is an interpretation of the visible movements, not an individualized prescription or evidence that these exercises prevent injury.
The lower-back detail adds another layer. Bruno says he modified the training around Biel’s reported tweak; the article does not say that the wall-supported squats treat a back problem or guarantee protection. People with back pain or an existing condition should seek guidance from a qualified professional before attempting demanding or modified strength work.
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Training Around a Back Tweak
The footage follows a workout Biel had shared in December 2025, which the source says drew online attention for its focus on her arms and back. The later post connects her training to her preparation for Matchbox The Movie and includes commentary from Bruno, who has trained her for years.
Bruno’s explanation shifts the emphasis away from reading the clip as a standalone back routine. He says Biel’s program is full-body and puts somewhat more focus on her legs and glutes. Fit&Well’s trainer then identifies how the movements shown engage different areas, including the back muscles during ring rows, the legs during squats and lunges, and the trunk during plank and balance work. That is an analysis of the footage, not a complete account of Biel’s training program.
“People understandably want to know about her back workout—the thing is, Jess does full-body workouts and actually focuses a bit more on legs and butt than upper body.”
— Ben Bruno, Jessica Biel’s longtime trainer, in the video accompanying her post
What the Clip Does Not Show
The source does not specify when Biel published the movie-preparation footage, how long the workout lasted, or whether the exercises shown formed one session or a selection of training moments. It also does not identify the weights, sets, repetitions, rest periods or progression used, so viewers cannot judge the precise workload from the report alone.
Bruno’s account of Biel’s lower-back tweak is the information provided in the clip; the report gives no further detail about the injury, its diagnosis or her recovery. It is also unclear whether the foam-roller setup or any other modification was intended for general use. The Fit&Well analysis describes possible exercise demands but does not independently verify the full training plan or make a clinical assessment.
What Viewers Can Take From It
The source reports no forthcoming workout plan, additional trainer interview or next milestone for the film’s fitness preparation. For now, the available development is the footage and Bruno’s explanation, alongside Fit&Well’s exercise-by-exercise analysis. Further details would be needed to establish how the routine fits into Biel’s broader preparation.
For viewers interested in the movements, the practical next step is to treat them as examples rather than a ready-made program. Beginners can ask a qualified trainer to adapt strength exercises to their experience and equipment. Anyone with a back condition, current pain or another relevant health concern should consult a qualified health professional before trying challenging loaded or balance-based movements.
Key Questions
What did Jessica Biel share?
Biel shared footage of training for Matchbox The Movie. The clip includes commentary from her longtime trainer, Ben Bruno, about how he adapted her workouts after she tweaked her lower back.
Is the workout focused on Biel’s back?
Bruno says Biel does full-body workouts and puts somewhat more emphasis on her legs and glutes than her upper body. The video includes upper-body exercises, but he does not describe the program as a back-only routine.
Which exercises are shown?
The Fit&Well report identifies ring rows, wall-assisted squats, a wall-assisted split squat, band-resisted lunges, plank variations, a split-squat hold with a lateral raise, and a side-lying press and reach.
Does the report provide a complete workout plan?
No. It describes movements visible in the footage, but does not provide sets, repetitions, weights, rest periods or a full routine. The exercises should not be treated as a complete program based on this report alone.
Can beginners try the exercises?
The report describes several moves as advanced, and does not say they are appropriate for all fitness levels. Beginners should seek qualified instruction and scale movements to their ability; people with back pain or a pre-existing condition should get professional guidance before attempting them.
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