Exercises by body area
Legs exercises - Page 15
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Reverse-Band Barbell Deadlift
Advanced deadlift variation using matched overhead bands to reduce bar load most near the floor.
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Reverse-Band Barbell Sumo Deadlift
Advanced sumo deadlift variation using matched bands from overhead rack anchors to reduce bar weight most near the floor.
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Rickshaw Carry
Loaded hold or carry for grip, posture, and trunk stability.
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Rickshaw Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Ring Knee Raise
Ring Knee Raise for trunk control focused on abs.
View exerciseRing Leg Curl
Accessory drill that develops controlled strength in the target muscles using gymnastic rings, with emphasis on the hamstrings.
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Ring Tuck L-Sit
Ring Tuck L-Sit for isometric control focused on abs.
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RKC Plank
High-tension forearm plank using maximal irradiation from the fists, forearms, glutes, quadriceps, and abdominals.
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Roller Pistol to Single Leg Vertical Jump
Assisted pistol squat flowing directly into a same-leg vertical jump and controlled single-leg landing.
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Roller Skating
Lateral conditioning drill for rhythm, balance, and repeated leg work.
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Roller Squat Jump
Vertical squat jump performed while holding a foam roller steady in front of the torso.
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Rolling Bridge
Bridge hold with controlled side-to-side shoulder loading while the hips remain elevated and level.
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Roman Chair Back Extensions
Posterior-chain drill strengthening the back side with controlled extension.
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Romanian Deadlift
Hip hinge that loads the glutes and hamstrings with continuous tension on the descent.
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Romanian Deadlift to Shrug
Barbell Romanian deadlift followed by a controlled straight-arm shrug at full hip extension.
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Rope Climb
Vertical rope ascent using repeated hand pulls and a practiced foot lock to combine grip, upper-body, and leg strength.
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Rotary Calf Raise
Guided calf-raise machine that helps you reach full plantar flexion.
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Row Erg
Indoor-rowing conditioning drill coordinating the leg drive, hip swing, and handle pull into a smooth repeated stroke.
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Row Erg Hamstring Curl
Supine hamstring curl using the rowing-machine seat as a sliding platform while the hips remain bridged.
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Rower Power Stroke
Low-rate rowing interval emphasizing powerful leg drive and a strong complete stroke rather than maximal cadence.
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Rower Sprint
Short maximal-effort rowing interval using a fast but technically complete stroke sequence.
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Run
Cardio drill for pacing, aerobic work, and repeatable conditioning.
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Run and Hop
Running-in-place interval periodically broken by controlled bilateral hops and soft landings.
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Run and Jack Jump
Running-in-place interval periodically combined with one full jumping-jack repetition.
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Run and Semi Squat Jump
Running-in-place interval periodically combined with a shallow squat jump and controlled landing.
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Runners Lunge Stretch
Long runner’s lunge stretching the rear hip flexors and calf while the front foot remains planted.
View exerciseRussian Twist (on stability ball arms straight)
Bridge-supported stability-ball trunk rotation performed with straight arms above the chest.
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Saddle Pose
Reclined kneeling stretch for the quadriceps and front of the hips, supported at a pain-free depth.
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Safety Bar Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Safety Bar Split Squat
Safety-squat-bar split squat loading each leg independently while the handles assist upper-body positioning.
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Safety Bar Sumo Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Safety Bar Walking Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Safety Squat Bar Box Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Safety Squat Bar Cyclist Squat
Heels-elevated narrow-stance safety-bar squat emphasizing knee flexion and quadriceps loading.
View exerciseSagittal Plane Lunge With Overhead Medicine Ball Press
Forward lunge combined with a medicine-ball overhead press during each alternating repetition.
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Sampson Stretch
Half-kneeling hip-flexor stretch with a rear-side glute squeeze and both arms reaching overhead.
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Sandbag Clean & Jerk
Strongman-style sandbag clean to the shoulder followed by a leg-driven overhead jerk.
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Sandbag Hug Walk
Bear-hug sandbag carry developing anterior-load bracing, upper-back endurance, and controlled walking.
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Sandbag Load
Strongman loading drill that laps a sandbag, re-grips it to the chest, and extends the hips to place it on a platform.
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Sandbag Squat
Bear-hug sandbag squat that challenges leg strength and trunk bracing against a shifting anterior load.
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Sandbag Zercher Carry
Sandbag carry held in the elbow crooks to challenge anterior-load posture, arm endurance, and trunk bracing.
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Sartorius Stretch
Standing hip-extension, adduction, and internal-rotation stretch intended to bias the sartorius region.
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Scissor Holds
Supine isometric scissor position holding straight legs at different heights while the trunk remains braced.
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Seated Alternate Crunch
Seated alternating cross-body crunch bringing one shoulder toward the opposite knee with controlled trunk flexion and rotation.
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Seated Ankle Mobilization Stretch
Seated self-mobilization guiding the ankle through controlled flexion, extension, and small circles while the lower leg stays relaxed.
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Seated Back Extension Machine
Seated machine trunk extension strengthening the spinal extensors through a controlled supported range.
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Seated Barbell Good Morning
Seated Barbell Good Morning for hip hinging focused on hamstrings.
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Seated Calf Raise Machine
Seated machine calf raise emphasizing controlled lower-leg strength.
View exerciseSeated Calf Stretch with Band
Seated straight-knee calf stretch using a resistance band around the forefoot to assist gentle ankle dorsiflexion.
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Seated Dumbbell Calf Raise
Seated calf raise using dumbbells to load the lower leg.
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Seated Figure Four Stretch
Seated figure-four hip stretch using a forward hinge to target the outer hip and gluteal region.
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Seated Forward Fold
Seated Forward Fold for mobility focused on full-body coordination.
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Seated Forward Fold With Leg Hug
Single-leg seated forward fold using a gentle shin or thigh hold to guide a hip hinge toward the extended leg.
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Seated Knee CAR
Seated controlled knee rotation combining flexion, extension, and tibial rotation while the thigh remains still.
View exerciseSeated Knee Up Extended Rotation Stretch
Seated rotation toward a hugged bent knee while the opposite leg remains extended.
View exerciseSeated Knee Up Rotation Stretch
Seated spinal rotation with one foot crossed outside the opposite extended knee.
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Seated Leg Curl
Seated machine curl isolating the hamstrings.
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Seated Leg Raise
Supported seated bent-knee raise lifting both knees toward the chest while the torso remains mostly fixed.
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Seated Leg Tucks
Seated leg tuck extending both legs away before drawing the knees and torso toward each other.
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Seated Scissor Kick
Supported seated alternating scissor kick challenging the abdominals and hip flexors while the pelvis stays stable.
View exerciseSeated Side to Side Leg Raise Crunch on Floor
Seated alternating leg extension and side crunch combining trunk flexion with controlled rotation.
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Seated Single Leg Floor Hamstring Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Seated Straddle Leg Lift
Advanced seated compression drill lifting both straight legs from a wide straddle using hip-flexor and core strength.
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Seated Straddle Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Seated Twist Glute Stretch
Crossed-leg seated twist combining spinal rotation with an outer-hip and glute stretch.
View exerciseSide Bridge (bent knee)
Bent-knee forearm side plank reducing lever length while training lateral trunk and hip stability.
View exerciseSide Bridge (knee tuck)
Dynamic forearm side bridge adding a controlled top-knee tuck while the trunk resists sagging and rotation.
View exerciseSide Bridge with Arm Leg Swing
Advanced side-bridge variation coordinating opposite arm and leg swings while the trunk resists rotation.
View exerciseSide Jump Twist
Bilateral lateral jump with trunk rotation, training reactive power, landing control, and rotational coordination.
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Side Lunge
Lateral lower-body movement for adductors, glutes, quads, and hip mobility.
View exerciseSide Lying Diagonal Backward Leg Raise
Side-lying diagonal leg raise combining hip abduction with a slight backward reach to emphasize the glutes.
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Side Lying Hip Adduction
Side-lying bottom-leg lift isolating the hip adductors while the pelvis remains stacked.
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