Exercises by body area
Legs exercises - Page 10
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Browse dedicated exercise pages by body area or equipment.
Hip Stretch With Twist
Controlled flexibility drill to improve comfortable range of motion.
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Hip Thrust
Bench-supported hip extension for focused glute strength.
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Hollow Rock
Dynamic hollow-body drill for trunk stiffness.
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Hurdle Hops
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Hurdler Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Ice Skater
Plyometric lower-body drill developing power, rhythm, and landing control.
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In and Out Box Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
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Inchworm
Walkout warm-up for shoulders, hamstrings, and controlled trunk position.
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Incline Mountain Climbers
Conditioning drill raising heart rate while challenging coordination.
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Inverse Leg Curl (bench support)
Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the hamstrings.
View exerciseInverse Leg Curl (on pull-up cable machine)
Bilateral prone cable leg curl that trains knee flexion under continuous resistance.
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Inverse Leg Curl with Bench Pads
Nordic-curl variation using ordinary bench pads to anchor the feet for eccentric hamstring work.
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Isometric Bent Knee Soleus Raise
Bent-knee calf-raise hold that biases the soleus while maintaining steady forefoot pressure.
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Isometric Bodyweight ATG Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Isometric Bottom Position Barbell Front Squat Hold
Advanced front-squat bottom hold for bracing, front-rack strength, and controlled squat depth.
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Isometric Crab
Reverse-tabletop hold for hip extension, shoulder support, and trunk control.
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Isometric Deep Lunge Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exerciseJack knife on Ball
Trunk-flexion drill that develops abdominal strength and control using a stability ball, with emphasis on the abdominals.
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Jackknife Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Janda Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Jog
Cardio drill for pacing, aerobic work, and repeatable conditioning.
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Jog In Place
Cardio drill for pacing, aerobic work, and repeatable conditioning.
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Jump Lunge To Feet Jack
Single-leg lower-body drill building leg strength, balance, and control.
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Jump Rope
Rhythmic cardio drill for footwork and conditioning.
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Jump Rope High Knees
Plyometric lower-body drill developing power, rhythm, and landing control.
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Jump Rope Single Leg
Plyometric lower-body drill developing power, rhythm, and landing control.
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Jump Squat No Arm Swing
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Jump Twist
Explosive drill that develops coordinated force and power using bodyweight, with emphasis on the core.
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Jumping Jacks
Rhythmic full-body cardio drill coordinating arms, legs, and breathing.
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Karaoke Step
Karaoke Step for conditioning focused on conditioning.
View exerciseKeg Load
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Kettlebell 1 & 1/4 Goblet Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Kettlebell 3 Way Leg Extension
Supine kettlebell-loaded leg extensions through center and diagonal paths for trunk control.
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Kettlebell B-Stance Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Kettlebell Bottoms Up Hang Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
View exerciseKettlebell Bottoms-Up to Knee Turkish Get-Up
Partial bottoms-up Turkish get-up from the floor to a stable half-kneeling position.
View exerciseKettlebell Calf Raise and Front Squat
Squat-pattern drill that develops lower-body strength and control using a kettlebell, with emphasis on the quadriceps and glutes.
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Kettlebell Clean
Dynamic kettlebell lift to the rack position.
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Kettlebell Clean & Goblet Squat
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Kettlebell Contralateral Front Foot Elevated Front Rack Split Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Kettlebell Contralateral Front Rack Reverse Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Kettlebell Cossack Squat to Press
Combined lateral squat and overhead press for lower-body mobility, strength, and trunk control.
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Kettlebell Curtsy Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Kettlebell Dead Bug
Core-control drill keeping the trunk stable through a challenging variation.
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Kettlebell Dead Stop Swing
Explosive hip-hinge drill developing posterior-chain power and timing.
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Kettlebell Deadlift
Kettlebell Deadlift for hip hinging focused on hamstrings.
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Kettlebell Death March
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseKettlebell Deficit Sumo Squat from Step Boxes
Deficit sumo squat from two stable step boxes with a kettlebell hanging between the legs.
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Kettlebell Devil Press
Advanced full-body burpee, push-up, and double-kettlebell snatch complex.
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Kettlebell Duck Walk
Conditioning movement for footwork, pacing, and repeatable lower-body work.
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Kettlebell Farmer Carry
Kettlebell Farmer Carry for loaded carrying focused on full-body coordination.
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Kettlebell Figure Eight
Kettlebell Figure Eight for rotational control focused on trunk control.
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Kettlebell Front Rack Anterior RNT Reverse Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Kettlebell Front Rack Box Step Over
Step-control drill for lower-body coordination, balance, and foot placement.
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Kettlebell Glute Bridge
Hip-focused drill targeting the glutes with steady pelvis control.
View exerciseKettlebell Goblet Carry
Loaded carry that develops whole-body strength, bracing, and work capacity using a kettlebell, with emphasis on the glutes, full-body coordination, core and forearms.
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Kettlebell Goblet Crossover Step Up
Single-leg lower-body drill building leg strength, balance, and control.
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Kettlebell Goblet Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Kettlebell Goblet Squat
Kettlebell Goblet Squat for squatting focused on quadriceps.
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Kettlebell Goblet Step Up
Single-leg lower-body drill building leg strength, balance, and control.
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Kettlebell Half Kneeling Windmill
Shoulder-stability drill linking trunk control with deliberate arm positioning.
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Kettlebell Half Turkish Get Up
Shoulder-stability drill linking trunk control with deliberate arm positioning.
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Kettlebell Hang Power Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Kettlebell Hang Power Clean & Push Press
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Kettlebell Hang Power Snatch
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Kettlebell Heels Elevated Close Stance Front Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Kettlebell Hinge to Upright Row
Kettlebell hip-hinge and upright-row combination driven by the glutes and hamstrings, then guided by the shoulders.
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Kettlebell Jefferson Curl
Controlled loaded spinal flexion for segmental mobility and trunk control.
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Kettlebell Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Kettlebell Lateral Lunge With Press
Pressing variation for upper-body strength and bracing with kettlebell.
View exerciseKettlebell Lunge Clean and Press
Explosive drill that develops coordinated force and power using a kettlebell, with emphasis on the glutes.
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Kettlebell Lunge Pass Through
Kettlebell lunge with a controlled under-thigh hand transfer.
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