Exercises by body area
Legs exercises - Page 4
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Barbell Split Jerk
Competition jerk driven from the front rack and received overhead in a stable fore-aft split stance.
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Barbell Split Snatch
Snatch received overhead in a fore-aft split stance rather than an overhead squat.
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Barbell Split Squat
Stationary back-rack split squat loading one leg at a time without stepping between repetitions.
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Barbell Squat
Back squat from a power rack for lower-body strength and whole-body bracing through a controlled depth.
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Barbell Staggered Stance Good Morning
Kickstand good morning emphasizing the front-leg hamstrings while the rear toes provide balance.
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Barbell Standing Calf Rockers
Loaded ankle rocker alternating a calf raise on the forefoot with toe elevation while balanced on the heels.
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Barbell Step-Up
Back-rack step-up onto a stable box using the elevated leg to lift and lower the body under control.
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Barbell Stiff Leg Good Morning
Near-straight-leg good morning with the bar on the upper back and a nearly fixed knee angle throughout the hinge.
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Barbell Stiff Leg Romanian Deadlift
Near-straight-leg Romanian deadlift with the bar in the hands and a nearly fixed knee angle throughout the hinge.
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Barbell Suitcase Deadlift
Offset one-hand barbell deadlift training hip extension, grip, and resistance to lateral flexion and rotation.
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Barbell Supine V Leg Raise
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Barbell Thruster (Squat to Press)
Barbell thruster linking a front squat directly into a leg-driven overhead press without pausing at the rack.
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Barbell Walking Lunges
Single-leg lower-body drill building leg strength, balance, and control.
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Barbell Windshield Wiper
Rotational core drill for controlled trunk movement and oblique strength.
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Barbell Zercher Carry
Loaded carry that develops whole-body strength, bracing, and work capacity using a barbell, with emphasis on the quadriceps, full-body coordination, core and forearms.
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Barbell Zercher Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Barbell Zercher Walking Lunges
Single-leg lower-body drill building leg strength, balance, and control.
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Basketball Shot Jump
Bodyweight squat jump with a coordinated basketball shooting reach for lower-body power and landing control.
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Battle Rope Alternating-Wave Jump Squat
Jump squat combined with alternating rope waves for coordinated lower-body power and conditioning.
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Battle Rope Alternating-Wave Side Lunge
Alternating rope waves combined with side lunges for lateral leg control and conditioning.
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Bear Crawl Fire Feet
Fast alternating foot lifts from a stationary bear position for shoulder endurance, trunk control, and conditioning.
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Bear Plank Kickback
Single-leg hip extensions from a bear plank for glute strength and anti-rotation trunk control.
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Bear Squat
Quadruped rock-back squat for hip and knee motion while the shoulders and trunk remain actively supported.
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Belt Squat
Machine belt squat that loads the legs through the hips while minimizing direct barbell loading on the spine.
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Belted Barbell Front to Back Squats
Advanced rack-based complex pairing front squats and back squats with a complete rerack between positions.
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Bench Deadbug
Alternating single-leg dead bug performed on a bench with light hand support and strict pelvic control.
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Bench Dip on Stability Ball
Bench dip with straight legs and heels supported on a stability ball for added trunk and leg stabilization.
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Bench Full Ab Curl Up
Full bench curl-up from supine to seated for abdominal and hip-flexor strength.
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Bench Hip Adduction
Side-lying bottom-leg raise on a bench for isolated hip-adductor strength and pelvic control.
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Bench Jump
Two-foot jump onto a low, rigid, non-slip bench with a controlled step-down reset.
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Bench Reverse Crunch with Leg Circle
Bench reverse crunch blended with a compact leg circle for abdominal, hip-flexor, and oblique control.
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Bench Sprint
Rapid alternating foot switches on a low rigid bench for conditioning, coordination, and repeated lower-body power.
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Bent Knee Copenhagen Raise
Bent-knee Copenhagen side-plank raise for adductor strength and lateral trunk stability.
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Bent Knee Leg Raise
Supine bent-knee leg raise moving from heels-near-floor to tabletop while the pelvis stays controlled.
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Bent Press
Advanced one-arm kettlebell lift in which the athlete hinges and rotates beneath a nearly stationary load before standing to an overhead lockout.
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Bent-Knee Calf Raise
Bent-knee calf raise emphasizing the soleus while the heel moves through a controlled range.
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Bicycle Crunch
Rotational floor crunch for abs, obliques, and hip-flexor coordination.
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Bicycle Crunch Straight Leg
Long-lever bicycle crunch alternating a straight-leg raise with opposite-side trunk rotation for the abs, obliques, and hip flexors.
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Bird Dog
Core stability drill for spine control, glutes, and shoulder coordination.
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Bird-Dog Off Bench
Narrow-support bird dog performed on a stable bench to increase balance and anti-rotation demand.
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Body Saw
Dynamic forearm-plank drill in which the whole body glides backward and forward while the trunk resists lumbar extension.
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Body Weight 1 & 1/4 Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Body Weight 3 Way Calf Raise
Three-position standing calf-raise sequence using neutral, toes-out, and toes-in foot angles for controlled plantar-flexion endurance.
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Body Weight 3 Way Lunge Matrix
Forward, lateral, and reverse lunge sequence for multiplanar leg strength, balance, and directional control.
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Body Weight Bulgarian Split Jumps
Advanced rear-foot-elevated unilateral jump for lower-body power and single-leg landing control.
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Body Weight Curtsy Lunge
Diagonal reverse-lunge variation for glute and leg strength with controlled frontal- and transverse-plane alignment.
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Body Weight Deficit Single Leg Eccentric Calf Raise
Single-leg calf eccentric from a step, using assistance to reach the top and a slow unsupported descent below step level.
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Body Weight Donkey Kick
Hip-focused drill targeting the glutes with steady pelvis control.
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Body Weight Eccentric Pistol Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Body Weight Frog Pump
Hip-focused drill targeting the glutes with steady pelvis control.
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Body Weight Front Foot Elevated Reverse Lunge
Reverse lunge from a low front-foot elevation for increased hip and knee range, unilateral leg strength, and balance.
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Body Weight Front Foot Elevated Split Squat
Stationary split squat with the front foot on a low platform to increase controlled hip and knee range.
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Body Weight Glute Bridge March
Hip-focused drill targeting the glutes with steady pelvis control.
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Body Weight Glute Kick Back
Quadruped straight-leg hip extension for glute activation with the trunk and pelvis held still.
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Body Weight Half Kneeling Windmill
Unloaded half-kneeling windmill for thoracic rotation, hip hinge control, overhead shoulder positioning, and balance.
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Body Weight Heels Elevated Single Leg Hip Thrust
Hip-focused drill targeting the glutes with steady pelvis control.
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Body Weight Isometric Deficit Split Squat
Front-foot-elevated split-squat hold for unilateral leg strength and position control through increased range.
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Body Weight Knee Over Toe Single Leg Calf Raise
Bent-knee single-leg calf raise that emphasizes soleus strength while the knee remains forward over the toes.
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Body Weight Knee Up Down & Squat Jump
Complex floor-transition drill combining controlled standing-to-kneeling changes, a kneel-to-squat rise, and an explosive squat jump with landing control.
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Body Weight Knees Over Toes Step Up
Low step-up emphasizing controlled forward knee travel, full-foot pressure, unilateral quadriceps strength, and balance.
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Body Weight Lateral Step Down
Single-leg lower-body drill building leg strength, balance, and control.
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Body Weight Lateral Step Ups
Single-leg lower-body drill building leg strength, balance, and control.
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Body Weight Lunge Heel Kick
Reverse lunge flowing into a controlled straight-leg heel-led front kick for leg strength, hamstring range, and single-leg balance.
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Body Weight Patrick Step Down
Single-leg lower-body drill building leg strength, balance, and control.
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Body Weight Poliquin Step Up
Heel-elevated low step-up/step-down emphasizing a steep forward shin angle and controlled quadriceps-dominant knee extension.
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Body Weight Prisoner Kang Squat
Bodyweight good-morning-to-squat sequence training hinge and squat coordination, posterior-chain range, and trunk control.
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Body Weight Rear Foot Elevated Romanian Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Body Weight Reverse Lunge with Knee Drive
Single-leg lower-body drill building leg strength, balance, and control.
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Body Weight Reverse Lunge with Twist
Reverse lunge with controlled rotation toward the front leg for unilateral leg strength, thoracic rotation, and balance.
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Body Weight Seated Box Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
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Body Weight Seesaw Lunge
Continuous forward-to-reverse lunge sequence using the same moving leg for unilateral strength, balance, and transition control.
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Body Weight Single Leg Feet Elevated Glute Bridge
Single-leg bridge with the working foot elevated to increase hip-extension range and unilateral pelvis control.
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