Exercises by body area
Legs exercises - Page 5
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Body Weight Single Leg Skater Squat
Unsupported skater squat that develops single-leg strength, balance, and controlled rear-knee depth.
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Body Weight Step Up
Single-leg lower-body drill building leg strength, balance, and control.
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Body Weight Walking Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Bodyweight ATG Split Squat
Deep bodyweight split squat emphasizing controlled forward knee travel, front-leg strength, and hip and ankle range.
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Bodyweight Box Squat
Squat to a box for depth control and posterior-chain strength.
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Bodyweight Calf Raise
Simple standing calf raise for ankle strength and lower-leg endurance.
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Bodyweight Cross Body Jefferson Curl
Controlled diagonal spinal flexion for segmental mobility and trunk control.
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Bodyweight Curtsy Lunge to Knee Drive
Diagonal curtsy lunge flowing into a controlled opposite knee drive for glute strength, balance, and single-leg coordination.
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Bodyweight Deficit Hip Thrust
Hip-focused drill targeting the glutes with steady pelvis control.
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Bodyweight Front Foot Elevated Curtsy Lunge
Front-foot-elevated diagonal lunge for increased range, glute/adductor strength, and multiplanar balance control.
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Bodyweight Full Squat with Overhead Reach
Deep bodyweight squat followed by an unloaded overhead reach for leg endurance, upright posture, and shoulder-position control.
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Bodyweight Isometric Split Squat Hold
Stationary split-squat hold for unilateral quadriceps and glute strength, balance, and knee-position control.
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Bodyweight Man Maker
Advanced burpee complex combining a push-up, alternating anti-rotation hip taps, a squat transition, and a vertical jump.
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Bodyweight Overhead Curtsy Lunge
Curtsy lunge performed with both arms overhead to combine diagonal leg control, balance, and unloaded shoulder-position endurance.
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Bodyweight Overhead Cyclist Squat
Heel-elevated close-stance squat with an unloaded overhead reach for quadriceps strength, upright posture, and shoulder mobility control.
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Bodyweight Slider Curtsy Lunge
Single-leg lower-body drill building leg strength, balance, and control.
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Bodyweight Squat
Foundational squat pattern using bodyweight for lower-body control.
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Bosu Ball Balance
Standing BOSU balance drill for ankle strategy, posture, and controlled weight shifts.
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Bosu Ball Plank with Leg Lift
BOSU-supported plank with alternating hip extension for trunk, shoulder, and pelvis control.
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Bosu Ball Sit Up
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Bosu Ball Squat
Unloaded squat on a BOSU for balance and controlled lower-body positioning rather than maximal strength.
View exerciseBox Drop to Single-Leg Stabilization
Low-box drop to a single-leg stick for eccentric landing, deceleration, and balance control.
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Box Elevated Pistol
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Box Jump
Explosive jump drill for lower-body power.
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Box Jump Step-Over
Two-foot box jump followed by a controlled step-down on the far side.
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Box Skip
Alternating single-leg box skip for elastic power, knee drive, rhythm, and coordinated landing.
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Box Step-Over
Continuous step-up and controlled descent to the far side of a stable box.
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Box Toe Taps
Alternating light toe taps to a low box for foot speed, rhythm, and conditioning.
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Breakdancer
Ground-based locomotion drill for shoulder stability and trunk coordination.
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Bretzel Stretch
Side-lying combined quadriceps, hip-flexor, and thoracic-rotation stretch.
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Bridge Hip Abduction
Glute bridge held while both knees press outward for combined hip extension and abduction control.
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Bridge Pose
Bridge Pose for isometric control focused on glutes.
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Bridge Pose Yoga Stretch
Isometric yoga bridge emphasizing gentle hip extension, front-body opening, breathing, and supported shoulder position.
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Broad Jump
Standing two-foot horizontal jump for lower-body power and controlled landing.
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Broad Jump to Vertical
Reactive two-jump sequence that redirects a broad-jump landing immediately into a vertical jump.
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Bulgarian Split Squat
Unloaded rear-foot-elevated split squat for unilateral quadriceps and glute strength.
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Burpee
Full-body conditioning movement combining plank, squat, and jump.
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Burpee Box Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
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Burpee Long Jump with Push-up
Burpee with a controlled push-up followed by a two-foot broad jump for full-body conditioning and horizontal power.
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Burpee Over Barbell
Conditioning drill raising heart rate while challenging coordination.
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Burpee Over Dumbbell
Conditioning drill raising heart rate while challenging coordination.
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Burpee Over Medicine Ball
Conditioning drill raising heart rate while challenging coordination.
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Burpee to Lateral Jump Over Box
Plyometric lower-body drill developing power, rhythm, and landing control.
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Burpee to Step Up
Single-leg lower-body drill building leg strength, balance, and control.
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Burpee with High Jump
Plyometric lower-body drill developing power, rhythm, and landing control.
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Burpee with Tuck Jump
Advanced burpee followed by a high tuck jump and controlled two-foot landing.
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Butt Kicks
Butt Kicks for conditioning focused on conditioning.
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Butterfly Stretch
Seated butterfly stretch for the inner thighs and hips with a controlled forward hinge.
View exerciseCable Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseCable Donkey Diagonal Kickback
Accessory drill that develops controlled strength in the target muscles using a cable station, with emphasis on the glutes.
View exerciseCable Front Squat
Squat-pattern drill that develops lower-body strength and control using a cable station, with emphasis on the quadriceps and glutes.
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Cable Glute Kickback
Single-leg cable hip extension for glute isolation.
View exerciseCable Goblet Squat
Squat-pattern drill that develops lower-body strength and control using a cable station, with emphasis on the quadriceps and glutes.
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Cable Hip Abduction
Standing cable hip abduction for glute medius and pelvic stability.
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Cable Hip Adduction
Standing cable hip adduction for direct inner-thigh strength.
View exerciseCable Incline Fly on Stability Ball
Incline cable fly performed with the upper back supported on a stability ball and the hips held in a bridge.
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Cable Lateral Lunge
Cable Lateral Lunge for lunge work focused on adductors.
View exerciseCable Pallof Press with Glute Bridge
Core-resistance drill that develops trunk control against unwanted rotation using a cable station, with emphasis on the abdominals and core.
View exerciseCable Prone Hamstring Curl
Prone cable knee curl that isolates the hamstrings while the pelvis and thighs remain supported.
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Cable Pull-Through
Cable hip hinge that teaches glute-driven extension.
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Cable Reverse Lunge
Cable Reverse Lunge for lunge work focused on quadriceps.
View exerciseCable Romanian Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseCable Seated Leg Extension
Accessory drill that develops controlled strength in the target muscles using a cable station, with emphasis on the quadriceps.
View exerciseCable Single Arm Bulgarian Split Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
View exerciseCable Squat Row (with rope attachment)
Squat-pattern drill that develops lower-body strength and control using a cable station, with emphasis on the back, quadriceps and glutes.
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Cable Squat to Row
Cable Squat to Row for conditioning focused on full-body coordination.
View exerciseCable Standing Calf Raise
Accessory drill that develops controlled strength in the target muscles using a cable station, with emphasis on the calves.
View exerciseCable Standing Single Leg RDL with Row
Single-leg cable Romanian deadlift combined with a row, training hip-hinge strength, balance, and anti-rotation control.
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Calcaneus SMR
Gentle self-massage of the padded underside and margins of the heel using a small ball, without pressing directly into sharp or neurological symptoms.
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Calf Raise On Leg Press
Loaded straight-knee calf raise on a leg press with the hips and back supported and movement isolated to plantar flexion.
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Calf Stretch Hands Against Wall
Controlled flexibility drill to improve comfortable range of motion.
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Camel Pose
Camel Pose for mobility focused on full-body coordination.
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