Exercises by body area
Legs exercises - Page 6
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Captain's Chair Knee Raise
Supported captain’s-chair knee raise using bent legs and a controlled posterior pelvic curl.
View exerciseCaptain's Chair Straight-Leg Raise
Trunk-flexion drill that develops abdominal strength and control using bodyweight, with emphasis on the abdominals.
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Car Deadlift
Strongman car-frame deadlift using a high-handle lever setup for maximal whole-body strength under event-specific loading.
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Chair Leg Extended Stretch
Controlled flexibility drill to improve comfortable range of motion.
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Chair Pose
Chair Pose for isometric control focused on quadriceps.
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Chaos Hanging Knee Raise
Advanced knee raise from ring handles suspended by matched resistance bands, requiring control of both the active hang and oscillating support.
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Chinese Front Plank
Advanced supine posterior-chain bridge held horizontally between an upper-back support and a separate heel support.
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Circus Bell Clean & Press
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Clamshell
Side-lying hip rotation drill for glute medius activation.
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Cobra Pose
Cobra Pose for mobility focused on full-body coordination.
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Copenhagen Plank
Side-plank adductor strength drill for groin resilience and pelvic control.
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Cossack Squat
Deep lateral squat for adductors, hips, and mobility.
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Couch Stretch
Hip-flexor and quad stretch using a wall or bench.
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Counterbalance Skater Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
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Crab Reaches
Alternating crab-position reach combining hip extension and controlled thoracic rotation with active shoulder support.
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Crab Slider
Reverse-tabletop slider leg curl that combines bilateral hamstring flexion with sustained hip and shoulder support.
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Crab Twist Toe Touch
Rotational core drill that develops coordinated trunk strength and control using bodyweight, with emphasis on the glutes.
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Cross Body Punch in Squat Position
Alternating cross-body punches performed while maintaining a controlled squat, combining leg endurance with trunk rotation and anti-rotation.
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Cross-Body Mountain Climber
High-plank mountain climber with each knee driving toward the opposite elbow for oblique and anti-rotation control.
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Crouching Tiger to Plank
Dynamic transition between a compact crouch and a braced high plank for trunk control and whole-body conditioning.
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Crunch (leg raise)
Combined straight-leg raise and upper-body crunch requiring the pelvis and lower back to remain controlled.
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Crunch Single Leg Lift
Unilateral crunch performed while one hip and knee remain lifted, increasing pelvic-control demand.
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Dead Ball March
Bear-hug dead-ball march that challenges loaded trunk bracing, single-leg balance, and controlled stepping.
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Dead Ball Over Shoulder
Strongman-style floor-to-shoulder lift and release using a non-bouncing dead ball in a clear throwing area.
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Dead Ball Shoulder Carry
Offset strongman carry with a dead ball secured across one shoulder, challenging trunk bracing and controlled gait.
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Dead Ball Walking Lunge
Bear-hug loaded walking lunge using a dead ball while the trunk resists the forward pull of the load.
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Dead Bug
Core-control drill that combines lumbar stability with arm-leg coordination.
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Dead Bug Heel Tap
Regressed dead-bug pattern using alternating bent-knee heel taps while the pelvis and lower back remain still.
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Deadlift Machine
Machine-guided deadlift pattern using coordinated hip and knee extension for total lower-body and trunk strength.
View exerciseDecline Bench Knee Raise
Decline-bench bent-knee raise combining hip flexion with a controlled pelvic curl.
View exerciseDecline Sit-up and Russian Twist
Decline sit-up followed by a controlled seated trunk rotation, combining flexion and rotation without added load.
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Deep Lunge to Hamstring Stretch
Dynamic half-kneeling mobility sequence alternating a rear-hip-flexor lunge with a front-leg hamstring hinge.
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Deep Squat Hip Abduction & Adduction
Controlled deep-squat mobility drill using small outward and inward hip movements without losing foot or knee alignment.
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Deep Squat Pry
Dynamic deep-squat mobility drill using gentle elbow pressure and small side-to-side shifts to explore hip and ankle range.
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Deep Squat Reach
Deep-squat thoracic-rotation drill that adds an alternating overhead reach while the feet and pelvis remain stable.
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Defensive Slide
Lateral defensive footwork drill combining a low athletic stance, controlled deceleration, and rapid direction changes.
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Deficit Deadlift
Advanced barbell deadlift from a low stable platform, increasing start depth and range of motion.
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Depth Drop
Landing-skill drill that steps from a low box and sticks a quiet, aligned two-foot landing.
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Depth Jump
Reactive plyometric that steps from a box, lands briefly, and rebounds immediately into a maximal vertical jump.
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Dip Bar Knee Raise
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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Dip Bar Oblique Knee Raise
Abdominal flexion drill emphasizing controlled reps and steady pelvis position.
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DNS Low Bear
DNS low-bear hover emphasizing quiet breathing, stacked joints, and controlled contralateral crawling if prescribed.
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Dolphin Kick
Supine dryland swimming drill moving both joined legs in a compact hip-led dolphin-kick wave.
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Donkey Calf Raise Machine
Machine-supported donkey calf raise loading straight-knee plantar flexion from a deep controlled stretch.
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Donkey Calf Raises
Supported hip-hinged calf raise using a raised edge for a long straight-knee ankle range.
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Double Jump Squat
Plyometric squat variation using two consecutive vertical jumps within each repetition.
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Double Kettlebell Sumo Deadlift
Wide-stance deadlift with two kettlebells centered together between the feet.
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Double Leg Butt Kick Jump
Advanced two-foot vertical jump that briefly flexes both knees to bring the heels toward the glutes before landing.
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Double Under Jumps
Advanced jump-rope drill in which the rope passes under both feet twice during each compact vertical jump.
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Dowel Balancing Overhead Squat
Overhead-squat assessment and control drill that balances a light dowel while coordinating shoulder mobility, trunk position, and squat depth.
View exerciseDowel Lunge with Trunk Rotation
Split-stance mobility drill combining a controlled lunge with thoracic rotation and dowel feedback.
View exerciseDowel Overhead Lunge Stretch
Controlled forward lunge with a dowel overhead to combine hip extension, leg control, and shoulder mobility.
View exerciseDowel Overhead Sumo Squat Mobility
Wide-stance squat mobility drill using an overhead dowel to challenge hip, ankle, trunk, and shoulder position.
View exerciseDowel Side-to-Front Bend Mobility
Continuous dowel mobility sequence moving from an overhead side bend into a controlled forward fold.
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Dowel Squat Jump
Low-volume squat jump performed with a light dowel fixed across the upper back to remove arm swing and challenge postural control.
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Downward Dog
Downward Dog for mobility focused on full-body coordination.
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Dual Kettlebell Deficit Deadlift
Dual-kettlebell deadlift from a low stable deficit, increasing the start range only while spinal position and platform balance remain controlled.
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Dual Kettlebell Front Rack Walking Lunge
Alternating walking lunge with two kettlebells held in front rack, combining unilateral leg strength with rack and trunk control.
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Dual Kettlebell Front Squat
Front squat with one kettlebell racked at each shoulder, training the legs while the trunk and upper back maintain the double rack.
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Dual Kettlebell Sumo Deadlift
Wide-stance deadlift with one kettlebell positioned beside each foot, combining hip and knee extension while both bells track vertically.
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Dual Kettlebell Swing to Press
Advanced double-kettlebell sequence linking a hip-driven swing, soft rack catch, and controlled overhead press.
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Duck Walk
Deep-squat locomotion drill that challenges quadriceps endurance, hip and ankle range, balance, and low-position control.
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Dumbbell 1 & 1/4 Front Squat
Dumbbell front squat using a bottom-quarter-bottom-full sequence to increase controlled work near the deepest squat position.
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Dumbbell 1 & 1/4 Romanian Deadlift
Dumbbell Romanian deadlift using a bottom-quarter-bottom-full sequence to add controlled work in the lengthened hamstring range.
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Dumbbell 1 & 1/4 Split Squat
Loaded split squat using a bottom-quarter-bottom-full sequence to increase controlled work near the deepest position.
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Dumbbell ATG Split Squat
Deep dumbbell split squat allowing controlled forward knee travel while the front heel stays planted and the rear hip lengthens.
View exerciseDumbbell Back Kick with Overhead Press
Coordinated light-dumbbell combination pairing a standing hip extension with a bilateral overhead press and single-leg balance.
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Dumbbell Bench Press with Hip Bridge
Dumbbell bench press performed while maintaining a level hip bridge, combining pressing with sustained glute and trunk control.
View exerciseDumbbell Biceps Curl in BOSU V-Sit
Advanced BOSU V-sit combining a sustained trunk-and-hip-flexor hold with bilateral dumbbell curls.
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Dumbbell Box Step Over
Loaded step over a stable box, requiring controlled ascent, transfer across the top, and descent to the far side.
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Dumbbell Clean
Explosive strength drill coordinating hips, trunk, and upper-body drive.
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Dumbbell Clean and Press
Dumbbell Clean and Press for power development focused on full-body coordination.
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