Exercises by body area
Legs exercises
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
180° Box Jump
Advanced rotational box jump developing lower-body power and controlled landing mechanics.
View exercise
180° Hops
Two-foot rotational hops developing power, coordination, and controlled landings.
View exercise
90 Degree Jump Squat Twist
Rotational squat jump developing lower-body power, coordination, and landing control.
View exercise
90/90 Back Leg External Rotation
Active 90/90 hip-rotation drill building controlled external-rotation range in the rear hip.
View exercise
90/90 External Hip Rotation Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exercise
90/90 Hip External Rotation Hover Extension
Advanced 90/90 hip-control drill combining active external rotation with a rear-leg knee extension.
View exercise
90/90 Hip Switch
Hip rotation mobility drill from the 90/90 position.
View exercise
90/90 Internal Hip Rotation Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exercise
A-Skip
Running-mechanics drill developing upright posture, front-side knee drive, and elastic foot contact.
View exercise
Active Pigeon Hold
Active hip-rotation hold that combines the pigeon position with controlled muscular tension.
View exercise
Adductor Rockback
Dynamic inner-thigh mobility drill using a quadruped side-leg position and controlled hip rockback.
View exercise
Alien Squat Jump
Coordinated plyometric jump from a wide half-squat with both legs extending outward in the air.
View exercise
All-Fours Quadriceps Stretch
Quadruped static stretch for the front thigh using a same-side hand-to-foot hold.
View exercise
Alternating Barbell Front-Rack Step-Up
Alternating loaded step-up performed with a barbell in the front-rack position to train unilateral leg strength and balance.
View exercise
Alternating Bodyweight Deficit Forward Lunge
Forward lunge from a low platform using additional range of motion and controlled return to the elevated stance.
View exercise
Alternating Cross-Body V-Up
Demanding cross-body V-up combining trunk flexion, rotation, and a straight-leg reach.
View exercise
Alternating Diagonal Bounds
Alternating single-leg bounds travelling diagonally forward while each landing is stabilized before the next takeoff.
View exerciseAlternating Dumbbell Chest Press on Stability Ball
Advanced alternating chest press performed from a bridged upper-back support on a stability ball, adding anti-rotation and balance demand.
View exercise
Alternating Dumbbell Deficit Curtsy Lunge
Loaded curtsy lunge from a low platform, alternating diagonal steps to use additional range while controlling the standing knee and pelvis.
View exercise
Alternating Dumbbell Forward Lunge
Loaded forward lunge alternating legs while dumbbells remain controlled at the sides.
View exercise
Alternating Dumbbell Front-Foot-Elevated Reverse Lunge
Loaded reverse lunge with the front foot on a low platform to increase controlled range of motion, performed on both sides.
View exercise
Alternating Dumbbell Split Jump
Loaded alternating split jump using light dumbbells to train lower-body power while preserving controlled landings.
View exerciseAlternating Heel-Touch Side-Kick Squat
Coordinated bodyweight squat that combines a heel reach, a controlled side-leg extension, and alternating balance.
View exerciseAlternating High-Knee Hop
Alternating single-leg plyometric hop with a coordinated opposite-knee drive and controlled landing.
View exercise
Alternating Kettlebell Goblet Forward Lunge
Alternating forward lunge holding a kettlebell at the chest in the goblet position for leg strength and trunk control.
View exercise
Alternating Kettlebell Hang Clean
Single-kettlebell hang clean alternating hands at the controlled bottom position to train hip power, rack timing, and coordination on both sides.
View exercise
Alternating Kettlebell Reverse Lunge with Rotation
Loaded multi-planar lunge combining a reverse step with controlled upper-trunk rotation toward the front leg.
View exercise
Alternating Medicine Ball Reverse Lunge
Alternating reverse lunge holding a medicine ball at the chest for unilateral leg strength and trunk control.
View exercise
Alternating Plank Reach
High-plank anti-rotation drill alternating forward arm reaches while the ribs, pelvis, and support shoulder remain stable.
View exercise
Alternating Safety Bar Reverse Lunge
Alternating loaded reverse lunge using a safety squat bar for unilateral leg strength and front-foot control.
View exercise
Alternating Sandbag Front-Rack Forward Lunge
Alternating forward lunge with a sandbag centered against the upper chest in a front-rack hold.
View exerciseAlternating Split-Leg Crunch
Alternating crunch with one knee drawing in as the opposite leg extends under abdominal control.
View exercise
Alternating Standing Knee Extension
Low-load quadriceps activation drill extending one raised knee at a time while standing with controlled balance.
View exerciseAlternating Straight-Leg Raise
Supine core-control drill that alternates one straight-leg raise while the trunk and pelvis remain stable.
View exerciseAlternating Straight-Leg Raise on BOSU
BOSU-supported core-stability drill alternating long-lever leg raises while the pelvis remains centered on the dome.
View exercise
Alternating Tuck Sit
Supported tuck hold alternating one leg into a low straight-leg extension while the hips stay lifted and shoulders remain stable.
View exercise
Alternating Two-Point Plank
Challenging plank-control drill lifting one hand and the opposite foot while resisting trunk rotation.
View exercise
Alternating-Hand Kettlebell Swing
Explosive hip-hinge drill developing posterior-chain power and timing.
View exercise
American Dumbbell Swing
Technical two-hand dumbbell swing using hip power to guide the load into a controlled overhead finish.
View exercise
Ankle Circles
Gentle ankle range-of-motion drill circling the foot in both directions without forcing maximal active range.
View exercise
Ankle Controlled Articular Rotation (CAR)
Slow maximal active ankle circle performed with the shin fixed to train control through dorsiflexion, inversion, plantar flexion, and eversion.
View exercise
Ankle Dorsiflexion Pulse
Small controlled knee-over-toe pulses near the end of available ankle dorsiflexion while the heel and arch remain planted.
View exercise
Ankle Dorsiflexion Rock
Controlled knee-over-toe rock moving through the available ankle-dorsiflexion range while the heel and foot arch remain planted.
View exercise
Ankle Inversion and Eversion
Active ankle range-of-motion drill alternating inward and outward movement of the sole while the shin remains still.
View exercise
Approach Box Jump
Advanced box jump using a repeatable multi-step approach before a two-foot takeoff and controlled two-foot landing.
View exercise
Arrested Superman
Posterior-chain drill strengthening the back side with controlled extension.
View exercise
Assisted Cossack Squat
Supported side-to-side Cossack squat combining unilateral leg strength with controlled hip and ankle range.
View exercise
Assisted Front Split Stretch
Supported front-split stretch using blocks and padding to control range at the front hamstring and rear hip flexor.
View exercise
Assisted Hip Airplane
Supported single-leg hip-airplane drill rotating the pelvis open and closed over a stable standing leg.
View exercise
Assisted Pistol Squat Mobilization
Supported single-leg squat drill developing controlled ankle, knee, and hip range for a future pistol squat.
View exercise
Atlas Stone Platform Load
Advanced strongman lift moving an Atlas stone from the floor through the lap and onto a stable raised platform.
View exercise
Atlas Stone to Shoulder
Advanced odd-object lift taking an Atlas stone from the floor through the lap and onto one shoulder with coordinated leg, hip, trunk, and upper-body drive.
View exercise
Axle Bar Continental Clean
Advanced strongman clean using a controlled torso contact point to regrip a thick axle before moving it into the front rack.
View exercise
Axle Bar Front Squat
Front squat with a thick axle challenging leg strength, trunk bracing, and control of a less forgiving front-rack position.
View exercise
Axle Bar Hip Thrust
Bench-supported hip thrust using a securely padded axle to train glute-dominant hip extension with a braced pelvis and trunk.
View exercise
Axle Bar Power Clean
Advanced power clean with a thick non-rotating axle, requiring a close pull, fast turnover, and stable partial-squat front-rack catch.
View exercise
Axle Bar Snatch Grip Romanian Deadlift
Wide-grip Romanian deadlift with a thick axle, increasing upper-back, grip, shoulder-position, and posterior-chain demand during a controlled hip hinge.
View exercise
Axle Continental Clean and Push Press
Advanced strongman floor-to-overhead lift combining a continental axle clean with a controlled dip-and-drive push press.
View exercise
Axle Deadlift
Conventional deadlift performed with a thick non-rotating axle, increasing grip demand while the hips and knees extend against a braced trunk.
View exercise
Back Extensions
Back extension emphasizing the glutes, hamstrings, and spinal erectors through a hip hinge.
View exercise
Backpedal Run
Backward-running footwork drill using short, quick steps and controlled deceleration.
View exercise
Backward Reach Run
Coached backward-running warm-up drill combining heel recovery with an active rearward leg reach.
View exercise
Backward Sled Drag
Quad-dominant backward sled drag for controlled lower-body strength and conditioning.
View exercise
Backward Walk
Controlled backward walking drill for foot placement, balance, and lower-body movement preparation.
View exercise
Balance Board
Skill-based stability drill challenging balance, body line, and control.
View exercise
Ball Groin Squeeze
Adductor-focused drill using a squeeze or inward leg action.
View exercise
Bam Bams (Prone Bench Leg Arc)
Prone supported leg arc combining hip extension and adduction with controlled glute emphasis.
View exercise
Band 4 Way Ankle
Four-direction resisted ankle drill covering plantar flexion, dorsiflexion, inversion, and eversion.
View exercise
Band Anchored Reverse Crunch
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
View exercise
Band Anti-Rotation Split Squat
Anti-rotation core drill resisting pull while maintaining square posture.
View exerciseBand Back Extension
Back-extension-bench hip hinge with progressive band resistance for the spinal erectors, glutes, and hamstrings.
View exerciseBand Bicycle Crunch
Alternating bicycle crunch with a band around the feet, combining trunk flexion and rotation against resisted leg extension.
View exercise