Exercises by body area
Legs exercises - Page 16
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
Popular exercise categories
Browse dedicated exercise pages by body area or equipment.
Side Lying Leg Raise
Side-lying straight-leg hip abduction strengthening the glutes and outer hip.
View exercise
Side Plank
Anti-side-bending core hold for obliques, hips, and shoulder stability.
View exercise
Side Plank Clamshell
Bent-knee side plank with a clamshell, combining hip external rotation with lateral trunk stability.
View exercise
Side Plank Hip Abduction
Straight-leg side plank with top-leg hip abduction for outer-hip and lateral trunk strength.
View exercise
Side Plank Hip Adduction (bent knee)
Bent-knee bench-supported Copenhagen side plank with dynamic lower-leg hip adduction.
View exercise
Side Plank Hip Dip
Controlled side-plank hip dip training repeated lateral trunk flexion without losing shoulder or pelvic alignment.
View exercise
Side to Side Box Shuffle
Conditioning movement for footwork, pacing, and repeatable lower-body work.
View exerciseSide to Side Jump Rope
Jump-rope conditioning variation alternating small lateral hops on each rope pass.
View exerciseSideway Leg Bridge
Forearm-plank leg-abduction drill combining anti-rotation core control with glute and outer-hip work.
View exercise
Single Cone Sprint Drill
Short sprint shuttle to one cone and back, emphasizing acceleration, turning mechanics, and controlled deceleration.
View exercise
Single Knee to Chest Stretch
Controlled flexibility drill to improve comfortable range of motion.
View exercise
Single Leg Balance
Static single-leg balance drill developing foot, ankle, hip, and trunk control.
View exercise
Single Leg Balance with Forward Lean
Bodyweight single-leg hinge combining posterior-chain control with balance and pelvic stability.
View exercise
Single Leg Box Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
View exercise
Single Leg Broad Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
View exercise
Single Leg Butt Kick
Unilateral butt-kick hopping drill for heel-recovery rhythm, elastic ankle contacts, and balance.
View exercise
Single Leg Depth Drop
Advanced landing-skill drill stepping from a low box and sticking a quiet, aligned single-leg landing.
View exercise
Single Leg Depth Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
View exerciseSingle Leg Extension (on stability ball)
Seated stability-ball single-leg knee extension combining quadriceps control with trunk and pelvic balance.
View exercise
Single Leg Forward Hops
Plyometric lower-body drill developing power, rhythm, and landing control.
View exerciseSingle Leg Glute Bridge with External Rotation
Single-leg floor bridge with the free hip externally rotated, emphasizing glute strength and pelvic control.
View exercise
Single Leg Hop Progression
Advanced sequence of same-leg forward hops over low cones with controlled landings between contacts.
View exercise
Single Leg Lateral Hop
Plyometric lower-body drill developing power, rhythm, and landing control.
View exerciseSingle Leg Sliding Floor Bridge Curl on Towel
Single-leg sliding bridge curl combining unilateral hamstring knee flexion with sustained hip extension.
View exercise
Single Leg Squat Jump
Advanced single-leg squat jump developing vertical power and controlled same-leg landing.
View exercise
Single Leg Step Up Push Off
Explosive step-up that drives through one box foot into a brief airborne push-off and controlled same-foot landing.
View exercise
Single Leg Stride Jump
Alternating stride-style leap from one leg to the opposite foot with forward and upward projection.
View exercise
Single Leg Triple Hop
Advanced three-contact same-leg forward hop sequence testing reactive power and landing control.
View exercise
Single Leg Wall Sit
Single-leg isometric wall sit developing unilateral quadriceps endurance and pelvic control.
View exercise
Single-Arm Dumbbell Snatch
Single-Arm Dumbbell Snatch for power development focused on full-body coordination.
View exercise
Single-Leg Box Squat
Single-Leg Box Squat for balance and control focused on quadriceps.
View exercise
Single-Leg Calf Raise
Supported single-leg calf raise through an elevated full range for unilateral plantar-flexion strength.
View exercise
Single-Leg Glute Press Machine
Machine-supported unilateral hip extension emphasizing the glutes while the pelvis stays square.
View exercise
Single-Leg Hip Thrust
Bench-supported single-leg hip thrust developing unilateral glute strength and pelvic control.
View exercise
Single-Leg Leg Extension
Unilateral machine knee extension isolating the quadriceps one leg at a time.
View exercise
Single-Leg Leg Press
Machine-supported unilateral leg press for quadriceps and glute strength with independent side loading.
View exercise
Single-Leg Pogo Hop
Reactive single-leg pogo contacts using a stiff ankle and short ground-contact time.
View exercise
Single-Leg Romanian Deadlift
Single-leg hinge for hamstrings, glutes, and balance.
View exercise
Single-Leg Seated Leg Curl
Unilateral seated machine knee curl isolating one hamstring at a time.
View exerciseSingle-Leg Stability-Ball Dumbbell Curl
Bilateral dumbbell curl performed while seated on a stability ball with one foot raised, creating a high balance and trunk-control demand.
View exerciseSingle-Leg Stability-Ball Hamstring Curl
Unilateral stability-ball leg curl performed from a maintained bridge for hamstring, glute, and trunk control.
View exerciseSingle-Leg Suspension High Plank
High plank with one foot suspended and the other leg unsupported, creating anti-rotation and pelvic-control demand.
View exercise
Sissy Squat
Advanced quad-dominant squat variation.
View exerciseSitting Alternate Abduction Twist on a Chair
Chair-supported alternating hip-abduction and torso-twist drill for hip and trunk control.
View exerciseSitting One Leg External Stretch
Seated one-leg hip external-rotation stretch with the opposite leg extended.
View exerciseSitting Sumo Right Twist Stretch
Deep sumo-squat mobility hold with a right thoracic rotation opening the hips, adductors, obliques, and chest.
View exerciseSitting Sumo with Arms-Up Mobility Stretch
Deep sumo-squat mobility hold combining hip, adductor, ankle, and overhead shoulder range.
View exerciseSled 45° Leg Press
Supported 45-degree sled leg press for quadriceps, glute, hamstring, and adductor strength.
View exerciseSled 45° Narrow-Stance Leg Press
Narrow-stance 45-degree sled press that increases knee travel and quadriceps emphasis while the torso stays supported.
View exerciseSled 45° Single-Leg Press
Supported unilateral 45-degree sled press for independent quadriceps and glute loading.
View exerciseSled 45° Wide-Stance Leg Press
Wide, slightly high foot placement on a 45-degree sled press increases glute, hamstring, and adductor contribution.
View exercise
Sled Bear Crawl Drag
Loaded bear crawl that combines contralateral locomotion, shoulder stability, and trunk stiffness while dragging a sled.
View exerciseSled Close-Stance Hack Squat
Close-stance hack squat on a guided sled with the back and shoulders supported for quadriceps-focused loading.
View exercise
Sled Drag Forwards
Forward sled drag for leg drive, trunk bracing, and low-impact conditioning over a set distance or time.
View exerciseSled Forward Angled Calf Raise
Forward-leaning calf raise performed against a loaded power sled with the knees nearly straight.
View exercise
Sled Forward Drag with Press
Forward sled drag combined with repeated two-arm chest presses for coordinated full-body conditioning.
View exerciseSled Glute Dominant Leg Press
High-foot sled leg press variation that increases hip flexion and glute contribution while the torso remains supported.
View exercise
Sled Lateral Drag
Sideways sled drag for hip-abductor strength, anti-rotation trunk control, and lateral conditioning.
View exerciseSled Lying Calf Press
Supported straight-knee calf press on a lying sled machine with movement isolated to ankle plantar flexion.
View exerciseSled Lying Squat
Horizontal sled leg press performed supine for supported quadriceps, glute, and hamstring loading.
View exercise
Sled Overhead Backward Walk
Backward loaded walk with the sled straps held overhead, combining conditioning, trunk control, and active shoulder stability.
View exercise
Sled Push
Loaded conditioning drill emphasizing legs and trunk drive.
View exerciseSled Side Leg Press
Single-leg side-positioned sled press emphasizing the glutes and thighs while the pelvis remains supported.
View exerciseSled Single-Leg Hack Squat
Machine-supported unilateral hack squat for quadriceps-focused strength and side-to-side control.
View exerciseSled Vertical Leg Press
Supine vertical leg press with the platform moving directly above the body for loaded knee and hip extension.
View exercise
Sledgehammer Swings
Rotational sledgehammer tire strike developing full-body power, grip, trunk control, and conditioning.
View exercise
Slide Jump Shot
Basketball drill combining a lateral defensive slide, balanced gather, and vertical jump-shot action.
View exercise
Slider Eccentric Hamstring Curl
Bridge-position hamstring curl emphasizing a slow heel slide away from the hips and an unloaded reset.
View exercise
Slow Jog
Easy continuous jog used for aerobic conditioning, warm-up, or low-intensity recovery work.
View exercise
Smith Calf Raise
Standing Smith calf raise emphasizing a full stretch and hard ankle lockout.
View exercise
Smith Machine B-Stance Deadlift
Staggered-stance Smith-machine hip hinge loading the front-leg hamstrings and glutes while the rear foot provides light support.
View exercise
Smith Machine Back Squat (Glute Dominant)
Smith-machine back squat with the feet set slightly forward to emphasize hip extension and the glutes.
View exercise