Exercises by body area
Legs exercises - Page 2
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Band Calf Raise
Standing bilateral calf raise with a band under the feet to provide progressive plantar-flexion resistance.
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Band Distraction Hip Flexor Stretch
Half-kneeling hip-flexor stretch using gentle rearward band traction at the rear hip while the pelvis stays tucked.
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Band Floor Seated Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Band High to Low Chop
Standing band chop moving from a high anchor toward the opposite hip through controlled trunk and hip rotation.
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Band Hip Extension
Posterior-chain drill strengthening the back side with controlled extension.
View exerciseBand Horizontal Pallof Press with Squat
Pallof press held at arm's length while squatting, combining lower-body work with anti-rotation trunk control.
View exerciseBand Jack Knife Sit-Up
Banded jack-knife fold combining a controlled sit-up with simultaneous knee flexion.
View exerciseBand Jump Lunge with Single Arm Row
Advanced combination pairing a split-stance jump lunge with a synchronized single-arm band row.
View exerciseBand Kneeling Twisting Crunch
Overhead-anchored kneeling band crunch combining trunk flexion with controlled rotation toward the opposite knee.
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Band Lateral Lunge to High to Low Chop
Lateral lunge combined with a high-to-low diagonal band chop for leg strength and controlled trunk rotation.
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Band Lateral Walk Pallof Press
Dynamic Pallof press in which controlled lateral steps increase and decrease the anti-rotation demand.
View exerciseBand lying leg raise
Bilateral straight-leg raise resisted by a band secured beyond the head, training the abdominals and hip flexors.
View exerciseBand Lying Single Straight-Leg Raise
Single straight-leg raise against a loop band while the opposite leg stays pressed to the floor as the anchor.
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Band Plank
Band-resisted high-plank hold with the band across the upper back and secured beneath both hands.
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Band Plantar Flexion
Seated band-resisted ankle plantar flexion that trains the calf while the shin and toes remain controlled.
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Band Prone Single-Leg Curl
Prone single-leg band curl from a low anchor for controlled hamstring knee flexion.
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Band Pull Through
Band-resisted pull-through from a low rear anchor, training hip extension through the glutes and hamstrings with a braced spine.
View exerciseBand Push Sit-Up
Band-resisted sit-up combined with a forward press as the torso rises from a low anchor behind the head.
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Band Resisted Running In Place
Coached band-resisted running-in-place drill for rapid stride mechanics and short conditioning bouts.
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Band Reverse Lunge
Underfoot band-loaded reverse lunge for unilateral quadriceps, glute, and hamstring strength.
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Band Seated Good Morning
Bench-seated band good morning with the band under both feet and across the upper back for a controlled loaded hip hinge.
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Band Seated Leg Extension
Single-leg knee-extension exercise that isolates the quadriceps with a resistance band while the thigh remains supported.
View exerciseBand Side Step with Horizontal Pallof Hold
Lateral step performed while holding an extended-arm Pallof position against band rotation.
View exerciseBand single leg calf raise
Accessory drill that develops controlled strength in the target muscles using a resistance band, with emphasis on the calves.
View exerciseBand Single-Leg Romanian Deadlift with Single-Arm Row
Single-leg hip hinge with a contralateral band row, training the posterior chain, back, balance, and anti-rotation control.
View exerciseBand Split Jump with Single Arm Row
Low-anchored single-arm row synchronized with an explosive split jump for full-body power and coordination.
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Band Split Squat
Band-resisted split squat for unilateral leg strength, controlled depth, and stable foot pressure.
View exerciseBand Split Squat with Horizontal Pallof Hold
Stationary split squat performed while holding an extended-arm Pallof position against lateral band tension.
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Band Squat Jump
Band-resisted squat jump for lower-body power, coordinated triple extension, and controlled landing.
View exerciseBand Squat Row
Squat synchronized with a bilateral row from a chest-height front anchor, training the legs and back together.
View exerciseBand Squat Twist
Squat combined with a side-anchored cross-body band pull for leg strength and controlled trunk rotation.
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Band Standing Hip Abduction
Standing single-leg band hip abduction from a low side anchor, targeting the gluteal abductors while the pelvis stays level.
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Band Terminal Knee Extension (Stamp)
Standing band-resisted terminal knee extension for quadriceps activation and controlled knee lockout.
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Band Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Band X Walks
Lateral X-band walk for glute and hip-abductor activation, knee control, and repeatable side-stepping.
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Band-Assisted Copenhagen Plank
Band-assisted Copenhagen side plank for regressed isometric adductor and lateral-core strength.
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Band-Assisted Glute-Ham Raise
Band-assisted glute-ham raise for controlled knee flexion and posterior-chain strength on a glute-ham developer.
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Band-Distraction Elevated Pigeon Stretch
Elevated pigeon stretch for the gluteal and outer-hip region with gentle rearward band traction at the working hip.
View exerciseBand-Resisted Decline Sit-Up
Decline-bench sit-up performed against a band anchored low behind the bench, increasing resistance as the torso rises.
View exerciseBand-Resisted High-Knee Run
Coached running-in-place drill using a waist band anchored behind the athlete to resist rapid knee drive and foot contacts.
View exerciseBand-Suspended Barbell Lying Alternating Leg Press
Advanced supine alternating leg press against a barbell suspended level from a secure overhead resistance-band anchor.
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Banded Ankle Eversion
Seated band-resisted ankle eversion for controlled strengthening of the outer lower-leg and ankle stabilizers.
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Banded Ankle Inversion
Seated band-resisted ankle inversion for controlled strengthening of the inner lower-leg and ankle stabilizers.
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Banded Good Morning
Underfoot band good morning for controlled hip-hinge strength in the hamstrings, glutes, and trunk.
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Banded Hip Flexor & Quad Stretch
Half-kneeling band-traction stretch combining a pelvic tuck with rear-knee flexion for the hip flexors and quadriceps.
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Banded Kettlebell Jump Squat
Loaded jump squat with a goblet kettlebell and mini-band above the knees for controlled explosive leg drive and landing alignment.
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Banded Kettlebell Russian Swing
Russian kettlebell swing with a loop band under both feet adding resistance to explosive hip extension.
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Banded Lying Groin Stretch
Supine band-assisted straight-leg abduction hold for a controlled inner-thigh and groin stretch.
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Banded Posterior Tibialis Stretch
Seated band-assisted ankle dorsiflexion and slight eversion hold intended to stretch the tibialis posterior line gently.
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Banded Standing Kickback
Supported standing single-leg band kickback from a low rear anchor for controlled glute and hamstring hip extension.
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Barbell 1 & 1/4 Overhead Squat
Advanced one-and-one-quarter overhead squat requiring two controlled bottom positions while the bar remains fixed over midfoot.
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Barbell 3 Position Hang Clean
Three-clean top-down hang complex performed from the upper thigh, above the knee, and below the knee for technical bar-path and receiving practice.
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Barbell 3 Position Hang Snatch
Three full hang snatches performed top-down from the upper thigh, above the knee, and below the knee, each received in an overhead squat.
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Barbell 3 Position Muscle Snatch
Three strict muscle snatches performed top-down from the upper thigh, above the knee, and below the knee without rebending to receive the bar.
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Barbell 3 Position Power Snatch
Three consecutive power snatches from the floor, below the knee, and above the knee, each received with the hips above parallel.
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Barbell 3 Position Snatch
Three consecutive full snatches from the floor, below the knee, and above the knee, each received in an overhead squat.
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Barbell 3 Position Snatch Grip Deadlift
Snatch-grip segment deadlift with pauses below the knee, above the knee, and at the upper thigh before standing.
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Barbell Anderson Back Squat
Dead-stop back squat initiated from safety pins set at a controlled bottom position in a power rack.
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Barbell Arms Crossed Front Squat
Cross-arm front squat with the bar supported on the front deltoids and the elbows held high throughout.
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Barbell Behind the Neck Push Jerk
Jerk-grip push jerk from the upper traps, using a vertical dip and fixed-foot partial-squat catch overhead.
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Barbell Behind the Neck Push Press
Pressing variation for upper-body strength and bracing with barbell.
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Barbell Behind the Neck Snatch Grip Push Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Barbell Behind the Neck Snatch Grip Push Press
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Barbell Behind the Neck Split Jerk
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Barbell Behind the Neck Split Press
Pressing variation for upper-body strength and bracing with barbell.
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Barbell Behind the Neck Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Barbell Bench-Touch Squat
Back squat using a stable bench as a depth target with only a light touch and no seated relaxation.
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Barbell Chaos Overhead Walk
Advanced overhead carry with matched suspended loads that challenge shoulder, trunk, and gait stability through controlled oscillation.
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Barbell Chest Press on Stability Ball
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a barbell, with emphasis on the chest, triceps and shoulders.
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Barbell Clean & Jerk
Competition-style full clean followed by a split jerk, performed as one advanced Olympic-weightlifting repetition.
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Barbell Clean from Blocks
Full clean from stable pulling blocks, received in a front squat and stood to completion.
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Barbell Clean Grip Front Squat
Front squat with the bar supported in a full clean-grip front rack and the elbows held high throughout.
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