Exercises by body area
Legs exercises - Page 7
Explore 1,315 legs exercises with clear instructions, muscles worked and practical coaching guidance.
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Dumbbell Clean-Rack Kneeling-to-Stand
Kneeling-to-standing transition with two dumbbells held at the shoulders, training leg drive, balance, trunk control, and front-rack stability.
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Dumbbell Cossack Squat
Dumbbell Cossack Squat for squatting focused on adductors.
View exerciseDumbbell Deadlift Bent-over Row
Combined dumbbell hip hinge and bilateral bent-over row that links posterior-chain strength with upper-back pulling.
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Dumbbell Death March
Hip-hinge drill training glutes and hamstrings with a braced torso.
View exerciseDumbbell Decline Bench Lunge
Front-foot-elevated split-stance lunge using the raised end of a decline bench to increase controlled range.
View exerciseDumbbell Decline Lying Leg Curl
Prone knee-flexion accessory on a decline bench with a light dumbbell secured between the feet.
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Dumbbell Decline Sit Up
Loaded decline-bench sit-up that trains abdominal and hip-flexor strength through a controlled extended range.
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Dumbbell Deficit Bulgarian Split Squat
Loaded Bulgarian split squat with the front foot elevated to add controlled depth at the working hip and knee.
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Dumbbell Deficit Suitcase Split Squat
Front-foot-elevated split squat with dumbbells held at the sides, increasing range while preserving a stable split stance.
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Dumbbell Devil Press
Advanced full-body conditioning complex combining a dumbbell burpee with a powerful double-dumbbell swing or snatch overhead.
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Dumbbell Drop Lunge
Dumbbell-loaded curtsy lunge using a controlled cross-behind step to train the glutes, quadriceps, and adductors.
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Dumbbell Farmer Carry March
Bilateral farmer hold with deliberate alternating high-knee marching for grip, trunk stiffness, and single-leg control.
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Dumbbell Floor Press with Glute Bridge Groin Squeeze
Dumbbell floor press performed while holding a glute bridge and continuously squeezing a medicine ball between the knees.
View exerciseDumbbell Fly on Exercise Ball
Dumbbell chest fly from a stability-ball bridge, adding sustained hip and trunk control to the fly arc.
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Dumbbell Foam Roller Squat
Supported dumbbell squat using a foam roller against a wall to guide a controlled path.
View exerciseDumbbell Forward Lunge Triceps Extension
Coordinated forward lunge paired with a two-dumbbell overhead triceps extension during the descent.
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Dumbbell Frog Pump
Hip-focused drill targeting the glutes with steady pelvis control.
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Dumbbell Front Foot Elevated Curtsy Lunge
Loaded curtsy lunge from an elevated front foot, increasing controlled range through the working hip and knee.
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Dumbbell Front Foot Elevated Front Rack Split Squat
Front-foot-elevated split squat with two dumbbells racked at the shoulders, adding trunk and rack-position demand.
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Dumbbell Front Foot Elevated Goblet Split Squat
Front-foot-elevated split squat with one dumbbell held centrally at the chest in a goblet position.
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Dumbbell Front Rack Reverse Lunge
Reverse lunge with two dumbbells held in a bilateral front rack, increasing trunk and upper-back demand.
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Dumbbell Front Rack Squat
Bilateral dumbbell front-rack squat that loads the legs while demanding an upright, braced torso and stable shoulder rack.
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Dumbbell Front Rack Step-Up
Loaded step-up with two dumbbells held at the shoulders, combining unilateral leg drive with front-rack trunk control.
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Dumbbell Front Rack Walking Lunge
Alternating walking lunge with two dumbbells held in a front rack for leg strength, balance, and trunk stiffness.
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Dumbbell Glute Bridge Floor Press
Dumbbell floor press performed while maintaining a bilateral glute bridge throughout the set.
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Dumbbell Goblet Bulgarian Split Squat
Rear-foot-elevated split squat with one dumbbell held centrally at the chest in a goblet position.
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Dumbbell Goblet Duck Walk
Loaded deep-squat locomotion performed with one dumbbell held at the chest while the hips stay low between short steps.
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Dumbbell Goblet Elevator Squat
Goblet squat performed through deliberate descending and ascending depth stops, with no bounce between levels.
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Dumbbell Goblet Jump Squat
Loaded vertical jump from a squat with one light dumbbell secured at the chest and a complete balance reset after each landing.
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Dumbbell Goblet Lateral Lunge
Dumbbell Goblet Lateral Lunge for lunge work focused on adductors.
View exerciseDumbbell Goblet Squat and Biceps Curl
Combination of a goblet squat and a two-handed dumbbell curl performed only after returning to full standing.
View exerciseDumbbell Goblet Squat with 2-Second Hold
Goblet squat with an active two-second pause at the deepest controlled position before standing.
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Dumbbell Goblet Wall Sit
Timed wall-sit isometric with one dumbbell held at the chest in a goblet position.
View exerciseDumbbell Half Kneeling Lift and Chop
Half-kneeling low-to-high diagonal dumbbell lift that trains oblique, shoulder, and pelvic control without lumbar rotation.
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Dumbbell Hang Clean & Push Jerk
Technical sequence combining a dumbbell hang clean with a leg-driven push jerk and stable overhead receive.
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Dumbbell Hang Clean Thruster
Dumbbell hang clean followed by a full front squat whose ascent flows directly into an overhead thruster finish.
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Dumbbell Hang Power Clean
Explosive dumbbell clean from the hang, received at the shoulders in a shallow squat before standing.
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Dumbbell Hang Power Snatch
Single-arm dumbbell power snatch from the hang, received overhead with a shallow knee bend and active shoulder.
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Dumbbell Heel Elevated Assisted Sissy Squat
Assisted heel-elevated sissy squat with one dumbbell adding load while the free hand uses a fixed support only for balance.
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Dumbbell Heels Elevated Close Stance Front Squat
Narrow-stance front squat with the heels elevated and two dumbbells racked at the shoulders for a quad-biased range.
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Dumbbell High Box Step Up
Single-leg lower-body drill building leg strength, balance, and control.
View exerciseDumbbell High Low Carry
Asymmetrically loaded carry with one dumbbell locked overhead and the other held at the side, challenging shoulder, grip, and trunk stability.
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Dumbbell High Pull
Explosive dumbbell pull driven by hip and leg extension, with the elbows guiding the weights high after full lower-body acceleration.
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Dumbbell Hip Thrust
Bench-supported hip thrust with one dumbbell secured across the pelvis to load glute-dominant hip extension.
View exerciseDumbbell Incline Hammer Press on Exercise Ball
Neutral-grip bilateral incline chest press from a stability-ball bridge, combining pressing with sustained hip and trunk control.
View exerciseDumbbell Incline One Arm Press on Exercise Ball
Single-arm incline chest press from a stability-ball bridge, adding anti-rotation demand to upper-body pressing.
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Dumbbell Iron Cross
Combination of a controlled squat and a light bilateral lateral raise that finishes in a standing cross position.
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Dumbbell Jefferson Curl
Controlled loaded spinal flexion for segmental mobility and trunk control.
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Dumbbell L Sit
L-sit performed with stable dumbbells as handles, combining straight-arm support, hip-flexor strength, and trunk compression.
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Dumbbell Lateral Hop
Plyometric lower-body drill developing power, rhythm, and landing control.
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Dumbbell Lateral Lunge
Side-loaded lateral lunge training frontal-plane leg strength, adductors, hip control, and balance.
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Dumbbell Lateral Step Up
Loaded lateral step-up that develops single-leg strength and frontal-plane hip and knee control.
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Dumbbell Lunge and Curl
Forward lunge combined with a bilateral dumbbell curl, training the legs and biceps with coordinated timing.
View exerciseDumbbell Lunge and Curl with Bowling Backswing
Advanced coordinated lunge combining a small bowling-style arm backswing on descent with a dumbbell curl during the return to standing.
View exerciseDumbbell Lying Leg Curl
Prone dumbbell leg curl that isolates the hamstrings while the feet securely clamp a light dumbbell.
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Dumbbell Muscle Clean
Technical dumbbell clean finished without a receiving knee rebend, using hip extension and a close turnover to the shoulders.
View exerciseDumbbell One Arm Chest Fly on Exercise Ball
Unilateral chest fly performed in a level stability-ball bridge, adding anti-rotation demand while the working arm follows a fixed fly arc.
View exerciseDumbbell One Leg Fly on Exercise Ball
Bilateral dumbbell fly in a stability-ball bridge with one leg extended, greatly increasing balance and anti-rotation demand.
View exerciseDumbbell Overhead Sit-Up with Legs on Bench
Loaded sit-up performed with the legs supported on a bench and a dumbbell held overhead throughout the repetition.
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Dumbbell Overhead Squat
Advanced bilateral overhead squat requiring leg strength, shoulder mobility, trunk control, and stable dumbbell stacking.
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Dumbbell Pistol Squat
Dumbbell-counterbalanced pistol squat requiring advanced single-leg strength, ankle mobility, balance, and knee control.
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Dumbbell Plank Pull Through
High-plank dumbbell drag that trains anti-rotation by moving the load beneath the torso without shifting the hips.
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Dumbbell Power Clean
Floor-start dumbbell power clean using leg and hip extension to reach a stable shallow rack receive.
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Dumbbell Power Clean & Push Jerk
Floor-start dumbbell power clean followed by a vertical dip, leg drive, and fast rebend into an overhead push-jerk receive.
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Dumbbell Power Snatch
Single-arm floor-start power snatch using leg and hip extension to reach a stable shallow overhead receive.
View exerciseDumbbell Push-Up, Row, Clean and Press Complex
Advanced full-body complex linking one push-up, two anti-rotation rows, a double dumbbell clean, and an overhead press.
View exerciseDumbbell RDL and Bent over Row
Combination drill pairing a dumbbell Romanian deadlift with a bent-over row.
View exerciseDumbbell RDL to Jump Shrug
Explosive drill that develops coordinated force and power using dumbbells, with emphasis on the hamstrings.
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Dumbbell Rear Foot Elevated Romanian Deadlift
Hip-hinge drill training glutes and hamstrings with a braced torso.
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Dumbbell Rear Foot Elevated Split Squat
Rear-foot-elevated dumbbell split squat for unilateral leg strength and balance.
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Dumbbell Renegade Row
Plank-row combination for back and anti-rotation strength.
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Dumbbell Reverse Lunge
Dumbbell Reverse Lunge for lunge work focused on quadriceps.
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