Exercises by body area
Legs exercises - Page 14
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Pilates Teaser
Advanced Pilates roll-up into a balanced straight-leg V position with simultaneous trunk and leg control.
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Pistol Squat
Advanced unsupported single-leg squat requiring controlled ankle range, knee tracking, balance, and full-foot pressure.
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Plank Hold
Static forearm plank for whole-body bracing and anti-extension trunk control.
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Plank Jack
Plank-jack conditioning drill combining rapid foot abduction with a stable braced trunk.
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Plank Jack on Elbows
Plank-jack conditioning drill combining rapid foot abduction with a stable braced trunk.
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Plank Jack Slide with Towel
Low-impact sliding plank jack using towels under the feet to train trunk and hip control.
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Plank Jump
Explosive plank-to-tuck jump that drives both feet toward the hands and returns to high plank.
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Plank Knee to Elbow
High-plank knee-to-elbow drill combining trunk stability with alternating hip flexion.
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Plank Saw
Forearm-plank body glide that shifts the shoulders behind and ahead of the elbows while the body stays rigid.
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Plank Shoulder Tap
Alternating high-plank shoulder tap that challenges anti-rotation control as one hand leaves the floor.
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Plank Up-Down
Alternating transition between forearm plank and high plank while resisting trunk rotation.
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Plank Walkout
Standing hinge-to-hand-walk sequence that finishes in a controlled high plank before reversing.
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Plank with Twist
High-plank rotation into a brief side-plank reach while maintaining shoulder and trunk control.
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Plate Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Plate Ground to Overhead
Plate ground-to-overhead conditioning drill combining a squat or hinge pickup with an overhead finish.
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Plate Loaded Lateral Box Step Down
Single-leg lower-body drill building leg strength, balance, and control.
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Plate Overhead Carry
Two-hand plate overhead carry for shoulder stability and trunk control during deliberate walking.
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Plate Overhead Walking Lunge
Alternating walking lunge performed with a two-hand plate lockout overhead.
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Plate Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Plate Straight Leg Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Plate-Loaded Atlas Stone Trainer
Strongman technique lift using a plate-loaded vertical axle or stone-trainer implement to rehearse the floor-to-lap and lap-to-chest phases without a spherical stone.
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Plate-Loaded Dead Bug
Loaded dead-bug variation holding a plate above the chest while alternating controlled leg extensions.
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Platform Hamstring Slides
Hamstring slide drill challenging knee flexion and hip control.
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Pogo Hop
Rapid bilateral ankle hops using short ground contacts and minimal knee bend.
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Pop Squat
Jumping squat-jack variation that opens from feet together into a controlled full squat before returning.
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Posterior Tibialis Stretch
Seated hand-assisted ankle dorsiflexion and slight eversion hold for the tibialis posterior line.
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Power Point Plank
Contralateral two-point high-plank hold challenging anti-rotation, shoulder stability, and balance.
View exercisePower Sled Rear Lunge
Sled-strap reverse lunge that drags the sled forward while the arms remain long and the trunk stays stable.
View exercisePower Sled Rear Lunge Row
Coordinated sled-strap reverse lunge and row combining unilateral leg strength with horizontal pulling.
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Power Stairs
Short stair sprint using powerful secure foot contacts and a controlled walking descent.
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Power Step Up
Explosive box step-up finishing with a controlled opposite-knee drive while the working foot stays planted.
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Prisoner Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Prone Back Extension with Scapular Adduction
Low-load prone drill combining controlled trunk extension with upper-back scapular retraction.
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Prone Posterior Pelvic Tilt
Hip-control drill for improving pelvis position and active range.
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Prone Quadriceps Stretch
Prone unilateral quadriceps stretch with the pelvis kept level and the hip gently extended.
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Prone Scorpion
Mobility drill for restoring controlled range through the spine or hips.
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Prone Stability-Ball Balance
Prone stability-ball balance that maintains a long body line while the hands support the floor and both legs extend behind the torso.
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Push-up Pike Toe Touch
Push-up followed by an alternating cross-body toe touch from a pike position.
View exercisePVC Good Morning
Hip-hinge drill that develops posterior-chain strength and control using a dowel, with emphasis on the hamstrings and glutes.
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Pyramid Pose Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Quadruped Hip CAR
Mobility drill for practicing joint range with smooth control.
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Quadruped Hip Extension
Posterior-chain drill strengthening the back side with controlled extension.
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Quadruped Hip Extension on Bench
Posterior-chain drill strengthening the back side with controlled extension.
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Quadruped Hip Hikes
Small quadruped pelvic hike training side-body and hip control without trunk rotation.
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Rack-Supported Bodyweight Hip Extension
Improvised hip-extension setup using a securely pinned, padded rack bar and a fixed foot anchor to train the glutes and hamstrings.
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Raise Single Leg Push up
Single-leg push-up increasing anti-rotation demand while the raised leg and pelvis remain controlled.
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Rear Lunge with Battling Ropes
Alternating reverse lunges combined with continuous battle-rope waves for coordinated conditioning.
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Reclined Spinal Twist
Reclined Spinal Twist for mobility focused on full-body coordination.
View exerciseRecumbent Bike
Back-supported stationary cycling for low-impact aerobic conditioning with adjustable cadence and resistance.
View exerciseResistance Band Anti Rotation Dead Bug
Dead-bug variation using unilateral band tension to add anti-rotation demand during alternating leg extension.
View exerciseResistance Band Deadlift with Single Arm Row
Resistance-band deadlift followed by a unilateral row, combining bilateral hip extension with anti-rotation pulling.
View exerciseResistance Band Duck Walk
Low squat walk against thigh-band tension using short controlled steps and continuous knee alignment.
View exerciseResistance Band Glute Bridge Abduction
Hip-hinge drill that develops posterior-chain strength and control using a resistance band, with emphasis on the glutes and hamstrings.
View exerciseResistance Band Horizontal Pallof Press
Core-resistance drill that develops trunk control against unwanted rotation using a resistance band, with emphasis on the obliques and core.
View exerciseResistance Band Jumping Jack
Jumping jack with a light lower-leg band adding hip-abduction resistance and controlled return demand.
View exerciseResistance Band Long Jump
Resisted standing broad jump using a rear low-band anchor and a full reset between landings.
View exerciseResistance Band One Leg Glute Bridge
Single-leg glute bridge with an above-knee loop band adding hip-abductor tension and pelvic-control demand.
View exerciseResistance Band One Leg Kickback (Bent Position)
Half-kneeling band kickback using an underfoot anchor to isolate controlled hip extension.
View exerciseResistance Band Plank Jack
High-plank jack with a lower-leg loop band adding hip-abduction resistance while the trunk stays level.
View exerciseResistance Band Plank March
High-plank alternating knee drive against a loop band, combining trunk stability with resisted hip flexion.
View exerciseResistance Band Seated Single Leg Curl
Low-front-anchor seated single-leg band curl for controlled unilateral hamstring work.
View exerciseResistance Band Side Plank Glute Raise
Bent-knee side plank with loop-band hip abduction, combining lateral trunk stability and glute-medial work.
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Resistance Band Squat
Squat against an underfoot resistance band held at shoulder height for progressively increasing lower-body load.
View exerciseResistance Band Wide-Stance Pallof Press
Wide-stance Pallof press resisting lateral band rotation while the hands travel away from and back to the chest.
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Reverse Burpee
Backward roll to a controlled stand, with an optional vertical jump for coordinated bodyweight conditioning.
View exerciseReverse Hyper extension (on stability ball)
Stability-ball reverse hyperextension using floor hand support to train controlled bilateral hip extension.
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Reverse Hyper Hold
Isometric reverse-hyper top hold emphasizing glute and posterior-chain control without swinging.
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Reverse Hyperextension
Hip-extension machine drill for glutes and lower back.
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Reverse Lunge
Reverse lunge that loads the legs well while keeping the return more controlled.
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Reverse Nordic Curl
Advanced bodyweight quad drill emphasizing controlled knee extension strength.
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Reverse Tabletop Hip Thrusts
Hip-focused drill targeting the glutes with steady pelvis control.
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Reverse-Band Barbell Back Squat
Advanced back-squat variation using matched overhead bands to reduce bar load most at the bottom.
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