Exercises by body area
Legs exercises - Page 13
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Medicine Ball Split Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Medicine Ball Sprawl
Conditioning drill raising heart rate while challenging coordination.
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Medicine Ball Squat Press to Throw
Medicine-ball power drill for coordinated trunk and upper-body force.
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Medicine Ball Wall Sit
Loaded isometric wall sit holding a medicine ball while the trunk and knee position remain stable.
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Mini Band 3 Way Cha Cha
Lower-body burn drill challenging hip control and repeated leg tension.
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Mini Band Barbell Hip Thrust
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Dumbbell Deficit Hip Thrust
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Forearm Plank Jacks
Core-control drill keeping the trunk stable through a challenging variation.
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Mini Band Frog Pump
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Isometric Clamshell
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Isometric Hip thrust with Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Lateral Toe Tap
Step-control drill for lower-body coordination, balance, and foot placement.
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Mini Band Lateral Walk to Calf Raise
Lateral band walk combined with a controlled calf raise for hip, ankle, and balance endurance.
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Mini Band Linear Plank Walk
Core-control drill keeping the trunk stable through a challenging variation.
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Mini Band Monster Walk
Conditioning movement for footwork, pacing, and repeatable lower-body work.
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Mini Band Prone Hip Internal Rotation
Prone band-resisted hip internal-rotation drill performed with the thighs and pelvis grounded.
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Mini Band Row from Lunge
Upper-back pulling drill emphasizing shoulder-blade control with band.
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Mini Band Seated Hip Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Side Lying Bent Knee Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Side Step Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Mini Band Standing Glute Extension
Glute-focused drill using hip extension or external rotation control.
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Mini Band Standing Hip Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Standing Single Leg Knee External Rotation
Single-leg balance drill combining held hip flexion with controlled external rotation against a mini band.
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Mini Band Supine Hip Abduction
Hip-focused drill targeting the glutes with steady pelvis control.
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Mini Band Wall Sit
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Mini-Band Dead Bug
Core-control drill keeping the trunk stable through a challenging variation.
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Mini-Band Glute Bridge
Mini-Band Glute Bridge for activation focused on glutes.
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Mini-Band Hip Flexion
Hip-control drill for improving pelvis position and active range.
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Mini-Band Squat
Squat with an above-knee mini band adding continuous hip-abductor tension and knee-alignment feedback.
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Mobility Flow
Full-body mobility sequence for warm-ups, recovery sessions, and better range of motion.
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Modified Thomas Test
Coach-led positional assessment of hip-flexor length using a bench edge while pelvic position is controlled.
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Mountain Climber
Dynamic plank drill for core control and conditioning.
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Moving Claw Series
Traveling running drill teaching active knee lift, dorsiflexion, and a fast downward-backward clawing foot strike beneath the hips.
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Multi Gym Glute Press
Multi-gym glute press for hip extension with continuous tension at the finish.
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Multi Gym Hip Flexor
Multi-gym hip-flexion drill for the hip flexors and pelvic control.
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Multiple Broad Jumps
Plyometric lower-body drill developing power, rhythm, and landing control.
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Narrow Leg Bench Bridge
Bodyweight hip-thrust bridge with the upper back on a bench and the feet planted close together.
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Narrow-Stance Hack Squat
Narrow-stance hack squat emphasizing knee flexion and quadriceps loading on a guided machine path.
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Neck Bridge Prone
Advanced head-supported prone neck bridge that shares load through the hands while the hips and trunk remain elevated.
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Nordic Hamstring Curl
Advanced bodyweight hamstring curl emphasizing eccentric control.
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On-Your-Back Quad Stretch
Controlled flexibility drill to improve comfortable range of motion.
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One Arm Front Plank
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the obliques and core.
View exerciseOne Arm Twisted Clean and Press
Landmine power exercise combining a unilateral clean, controlled hip-and-torso turn, and diagonal press.
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One Half Locust
Prone unilateral anterior-chain stretch combining a held foot, lifted thigh, and gentle chest extension.
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One leg kickback (with bench support)
Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the glutes.
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Open And Close The Gate
Mobility drill for restoring controlled range through the spine or hips.
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Otis Sit Up
Weighted sit-up that finishes with a controlled overhead press of a plate or dumbbell.
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Outside Leg Kick Push Up
Horizontal pressing drill that develops chest, shoulder, and triceps strength using bodyweight, with emphasis on the glutes, chest, triceps and shoulders.
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Pallof Press
Anti-rotation cable press for trunk control and hip stability.
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Partner Facing Feet Elevated Side Plank With Band Row
Advanced partner-anchored band row from a feet-elevated side plank, combining unilateral pulling with anti-rotation control.
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Partner Facing Plank With Alternating High Five
Partner high-five plank that challenges anti-rotation while each athlete alternates single-hand support.
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Partner Hanging Knee Raise With Manual Resistance
Partner-resisted hanging knee raise with smooth manual resistance during the upward phase.
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Partner Hanging Knee Raise With Throw Down
Partner-resisted hanging knee raise emphasizing eccentric trunk control.
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Partner Nordic Curl
Partner-anchored Nordic hamstring curl emphasizing low-repetition eccentric control and a rigid knee-to-head line.
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Partner Prone Single Leg Hamstring Curl
Prone single-leg knee curl using smooth partner resistance through the lifting and lowering phases.
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Partner Sit Up With High Five
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Partner Supermans With Alternating High Five
Partner superman hold with alternating diagonal hand contacts and controlled anti-rotation.
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Partner Target Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Pelvic Tilt Against Wall
Standing posterior pelvic-tilt drill using the wall as tactile feedback for gentle lumbar and pelvis control.
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Pelvic Tilt Into Bridge
Segmental bridge that begins with a posterior pelvic tilt and finishes with controlled glute-driven hip extension.
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Peroneals Stretch
Gentle ankle inversion and plantar-flexion stretch for the muscles along the outside of the lower leg.
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Pigeon Stretch
Glute and hip external-rotation stretch.
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Pilates Clam Kick
Side-lying clam that adds controlled knee extension while the thigh stays abducted and the pelvis remains stacked.
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Pilates Double-Leg Stretch
Pilates core-control drill extending both arms and legs away from a curled tabletop position before returning to the knee hug.
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Pilates Hundred
Classical Pilates Hundred using ten five-in/five-out breathing cycles with continuous small arm pumps and stable trunk position.
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Pilates Roll-Up
Segmental Pilates roll-up from supine to a controlled forward reach and back down without momentum.
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Pilates Scissors
Alternating straight-leg Pilates scissors combining a curled trunk with controlled opposing leg reaches.
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Pilates Side Kick
Side-lying Pilates front-and-back leg sweep requiring a stacked pelvis and controlled hip motion.
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Pilates Single-Leg Stretch
Alternating Pilates knee-in and straight-leg reach performed from a curled trunk with stable ribs and pelvis.
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Pilates Spine Stretch Forward
Seated Pilates spine-stretch-forward drill using controlled segmental flexion and abdominal support.
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Pilates Swan
Pilates spinal-extension repetition initiated through the upper back with light hand assistance and controlled lumbar range.
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Pilates Swimming
Prone Pilates endurance drill using small alternating opposite-arm and opposite-leg lifts from a controlled trunk-extension position.
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