Exercises by body area
Legs exercises - Page 17
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Smith Machine Back Squat Quad Dominant
Smith-machine back squat with the feet under the bar and a tall torso to emphasize knee flexion and the quadriceps.
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Smith Machine Bulgarian Split Squat
Rear-foot-elevated unilateral Smith squat loading the front-leg quadriceps and glutes with guided external resistance.
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Smith Machine Curtsy Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Smith Machine Figure Four Squat
Unilateral Smith-machine figure-four squat combining loaded hip flexion with substantial balance and knee-control demand.
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Smith Machine Good Morning
Smith-machine good morning loading the hamstrings and glutes through a braced, bar-on-back hip hinge.
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Smith Machine Hip Raise
Bench-supported Smith-machine hip thrust for progressively loaded glute and hip-extension strength.
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Smith Machine Leg Press
Supine floor-based Smith leg press using the guided bar as the foot platform for loaded hip and knee extension.
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Smith Machine Narrow Stance Squat
Narrow-stance Smith-machine squat emphasizing knee flexion and quadriceps loading with full-foot pressure.
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Smith Machine Reverse Lunge
Smith-machine reverse lunge adding guided external load to a unilateral step-back lunge pattern.
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Smith Machine Split-Stance Jump
Advanced loaded split-stance jump performed without switching legs inside the Smith machine path.
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Smith Machine Squat
Guided squat variation using the Smith machine.
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Smith Machine Stiff Leg Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Smith Machine Sumo Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseSmith One Leg Deadlift
Hip-hinge drill that develops posterior-chain strength and control using a Smith machine, with emphasis on the glutes and hamstrings.
View exerciseSmith Squat to Bench
Squat-pattern drill that develops lower-body strength and control using a Smith machine, with emphasis on the glutes and quadriceps.
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Smith Wide Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
View exerciseSMR Foot
Self-myofascial foot release performed by rolling a massage ball beneath the sole.
View exerciseSMR Hip External Rotator
Self-myofascial release for the deep gluteal and hip external-rotator region using controlled pressure.
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Snatch Pull
Explosive drill that develops coordinated force and power using a barbell, with emphasis on the quadriceps.
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Snatch-Grip Deadlift
Wide-grip barbell deadlift that increases pulling range and upper-back demand for Olympic-weightlifting strength.
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Speed Box Squat
Dynamic-effort barbell box squat using light-to-moderate load and maximal controlled concentric intent.
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Speed Step Ups
Fast alternating step-up conditioning drill using a low stable box and controlled foot placement.
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Sphinx Pose
Sphinx Pose for mobility focused on full-body coordination.
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Spider Crawl
Ground-based locomotion drill for shoulder stability and trunk coordination.
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Spiderman Lunge
Dynamic plank-to-deep-lunge mobility drill opening the hips and groin one side at a time.
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Spiderman Push-Up
Push-up with a same-side knee drive that adds dynamic trunk and hip-flexor demand.
View exerciseSpin Bike
Indoor-cycle interval ride using adjustable resistance and cadence for repeatable conditioning efforts.
View exerciseSplit Jump to Box
Explosive drill that develops coordinated force and power using bodyweight, with emphasis on the quadriceps.
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Split Jumps
Plyometric lower-body drill developing power, rhythm, and landing control.
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Split Squat
Stationary lunge pattern for single-leg strength and hip control.
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Sprawl Frog Kick
Dynamic sprawl-to-wide-frog-squat conditioning drill for lower-body power, trunk control, and coordination.
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Sprint
Short maximal or near-maximal running effort for acceleration, speed, and lower-body power.
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Square Hop
Two-foot multidirectional hopping drill tracing a square to train rhythm, agility, and landing control.
View exerciseSquat Hold Calf Raise
Repeated bodyweight calf raises performed while maintaining a fixed squat position.
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Squat Jack
Fast squat-jack conditioning drill combining a low squat with repeated lateral jumps.
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Squat Jerk
Advanced Olympic lift receiving a leg-driven jerk in a full-depth overhead squat.
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Squat Jump
Bodyweight vertical jump from a squat stance for lower-body power and landing control.
View exerciseSquat Mobility Twist
Alternating deep-squat mobility drill adding controlled thoracic rotation.
View exerciseSquat side kick
Alternating bodyweight squat followed by a controlled standing side kick.
View exerciseSquat to Overhead Reach with Twist
Dynamic warm-up combining a squat, overhead reach, and alternating trunk rotation.
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Stability Ball Back Extension
Prone trunk extension over a stability ball for the posterior chain and controlled spinal extension.
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Stability Ball Dead Bug
Dead-bug variation using a stability ball to create contralateral trunk tension.
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Stability Ball Glute Bridge
Glute bridge with the heels supported on a stability ball for posterior-chain strength and balance.
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Stability Ball Leg Curl
Supine stability-ball curl combining knee flexion with a maintained hip bridge.
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Stability Ball Pike
Advanced ball-supported plank that rolls into a straight-leg pike.
View exerciseStability Ball Single Leg Squat
Wall-supported single-leg squat with a stability ball behind the back.
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Stability Ball Stir-the-Pot
Forearm plank on a stability ball with controlled circles that challenge trunk stability.
View exerciseStaggered Leg Side Bridge
Side bridge using staggered feet to create a wider, more stable base of support.
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Stair Climber
Steady stair-machine conditioning for lower-body endurance and aerobic capacity.
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Stair Climber Interval
Alternating hard and easy stair-machine intervals for conditioning and repeatable climbing output.
View exerciseStanding Balance Hip External Rotation
Single-leg balance drill opening and closing the lifted hip through controlled external rotation.
View exerciseStanding Balance Quadriceps Stretch
Standing quadriceps stretch that adds single-leg balance while the knees remain aligned.
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Standing Cable Hip Flexion
Cable hip-flexion drill for controlled knee drive and hip-flexor strength.
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Standing Calf Raise Machine
Straight-knee machine calf raise emphasizing controlled plantar flexion through a full ankle range.
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Standing Figure 4 Stretch
Standing figure-four stretch for the glutes and outer hip with optional balance support.
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Standing Forward Fold
Standing Forward Fold for mobility focused on full-body coordination.
View exerciseStanding Hamstring and Calf Stretch with Strap
Standing strap-assisted stretch combining a lifted straight leg, hip hinge, and ankle dorsiflexion.
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Standing Hip CAR
Standing controlled articular rotation moving the hip through its largest stable circle.
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Standing Knee CAR
Standing controlled knee rotation with the thigh supported and the rest of the body held still.
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Standing Leg Curl Machine
Unilateral machine leg curl that isolates the hamstrings while the torso and pelvis stay supported.
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Standing Pelvic Tilt
Low-load standing drill for learning controlled pelvic motion without shifting the whole body.
View exerciseStanding Side Leg Raise
Bodyweight standing hip abduction for the outer hip with an added balance demand.
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Standing Soleus and Achilles Stretch
Bent-knee standing calf stretch emphasizing the soleus and Achilles region while the heel stays down.
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Standing Toe Touch to Reach
Dynamic hinge-to-overhead mobility drill linking a controlled toe reach with full-body extension.
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Star Jump
Explosive vertical jump that opens the arms and legs into a star before a controlled landing.
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Star Plank
Advanced side-plank hold with top-leg abduction, increasing lateral-core, shoulder, and hip stability demands.
View exerciseStatic Lunge Kick
Split-stance lunge followed by a controlled front kick from the lead leg while the rear leg provides balance.
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Stationary Bike
Low-impact indoor cycling for aerobic conditioning and repeatable lower-body work.
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Stationary Bike Sprint
Short high-cadence stationary-bike interval for anaerobic power and cycling conditioning.
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Stationary Bike Standing Climb
Out-of-saddle cycling climb using controlled resistance, cadence, and whole-body stability.
View exerciseStep-Back Pulldown
Bodyweight coordination drill pairing an alternating step back with an active overhead-to-rib pulldown motion.
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Straight-Leg Boat Hold
Full boat-position isometric with straight legs, requiring greater hip-flexor and trunk control than the bent-knee version.
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