How To · 279 exercises
Legs.
Setup, mechanics, common mistakes and the muscles each lift works.
Quads
- 3D lunge warmup
- Back Squat
- Barbell Hack Squats
- Barbell Lunges Standing
- Barbell Lunges Walking
- Barbell Step Back Lunge
- Belt Squat
- Bodyweight lunge HD
- Bodyweight Squat HD
- Box Jumps
- Braced Squat
- Bulgarian Split Squat
- Bulgarian split squats left
- Bulgarian split squats right
- Cardio en bicicleta estática
- Cat Plank
- ClimbMill
- Core Rotation
- Cycling cardio session
- Cyclist Back Squat
- Cyclist Front Squat
- Dragon squat
- Dumbbell Goblet Squat
- Dumbbell Lunges Standing
- Dumbbell Lunges Walking
- Dumbbell Split Squat
- Dumbbell Thruster
- Dumbbell Zercher Reverse Lunge
- Foam Roller Iliotibial band
- Foam Roller quadriceps
- Front Squat
- Hack Squat
- Hindu Squats
- Jumping Jack HD
- Jumping Jacks
- Kettle Bell Front Squat
- Landmine Cossack
- Landmine Goblet Squat
- Leg Extension
- Leg Press
- Leg Press on Hackenschmidt Machine
- Leg Presses (narrow)
- Leg Presses (wide)
- Lunge with Twist Stretch
- Lunges
- Marching High Knees
- No push-up burpees
- Overhead Squat
- Pause Hack Squats
- Pause Squat
- Pendular hack
- Pendulum Squat
- Pistol Squat
- Pistol squats right
- Prisoner Squat
- Quad Stretch
- Reverse lunges
- Reverse Nordic Curl
- Run
- Run - Interval Training
- Run - Treadmill
- Shrimp Squad
- Side Slides + Squats
- Side split squats left
- Side split squats right
- Single Leg Extension
- Single Leg Press
- Sled Push
- Slow Squat
- Split squats left
- Split squats right
- Squat Jumps
- Squats
- Squats on Multipress
- Standing Quad Stretch
- Stationary Bike
- Step Jack
- Step-up
- Tall Kneeling To Standing
- Thruster
- Trap Bar Squat
- Walking Lunges
- Wall Drills
- Weighted Step-ups
- Zercher Squat
Hamstrings
- 1 Leg Box Squat
- Arabesque
- Barbell Full Squat
- Barbell Romanian Deadlift (RDL)
- Bent-Leg Hamstring Stretch
- Crossbody Hamstring Stretch
- Crossbody Leg Swings
- Dumbbell Deadlift
- Dumbbell Hang Power Cleans
- Dumbbell Romanian Deadlift
- Elephant Walks
- Estiramiento de piernas y cadera
- Floor Glider Hamstring Curls
- Good Mornings
- Hamstring Chokes
- Hamstring Foam roller
- Hamstring Kicks
- High Knee Jumps
- Hip hinge
- Kettlebell deadlifts
- Kettlebell Sumo Deadlift
- Kickstand RDL
- Kneeling Superman
- Leg Curl
- Leg Curls (laying)
- Leg Curls (sitting)
- Leg Curls (standing)
- Leg Swings (Front–Back)
- Lying Hamstring Stretch with Band
- Lying Leg Curl
- March or jog in place
- Nordic Curl
- Nordic Hamstring Curl
- Patada de burro con mancuerna
- Pin Squat
- Recumbent Bike
- Reverse Hyperextension
- Romanian Deadlift
- Romanian Deadlift (RDL)
- Seated Leg Curl
- Single Leg Hamstring Stretch
- Single Leg RDL
- Single-Leg Deadlift with Dumbbell
- Sit & Reach
- Sliding Lateral Lunge
- Smith Machine Split Squat
- Snap Down
- Speed Deadlift
- Split Stance Romanian Deadlift
- Stair Master
- Standing Hamstring Stretch
- Standing Pancake
- Standing Pancake Good Morning
- Stiff-legged Deadlifts
- Sumo Romanian Deadlift
- Talons fesses
- Toe Touch
- Walking
- Wall Squat
Glutes
- 2 Handed Kettlebell Swing
- Alternate back lunges
- Arco femorale una gamba
- Back bridge
- Banded Clamshell
- Barbell Hip Thrust
- Bodyweight Glute Bridges
- Box Squat
- Bretzel stretch
- Bulgarian Squat with Dumbbells
- Cable Glute Kickback
- Cable pull through
- Clamshell
- Clean
- Double Kettlebell Front Squat
- Dumbbell Frog Press
- Dumbbell Front Squat
- Dumbbell Hip Thrust
- Dumbbell Rear Lunge
- Dumbbell Side Squat
- Dumbbell Single-leg Hip Thrust
- Dumbbell sumo deadlift
- Elliptical
- Extensión de gluteo en máquina
- Extensión de gluteos en polea
- Fire Hydrant Circles
- Fire Hydrants
- Foam Roller Gluteus
- Frog Pump
- Full Sit Outs
- Glute Bridge
- Glute Drive
- Glute Kickback Machine
- Glute Medius Kickback
- Hip Bridge
- Hip Raise, Lying
- Hip Thrust
- Horse Stance (Side Splits)
- Isometric Squat to Failure
- Kettlebell One Legged Deadlift
- Kettlebell Swings
- Knee to Chest Stretch
- Kneeling kickbacks
- Landmine Hip Thrust
- Lateral Walk
- Low Box Squat - Wide Stance
- Lying Figure Four Stretch
- Machine Hip Abduction
- Pigeon Pose
- Pigeon Stretch
- Plank Jacks
- Plank with Alternating Leg Lift
- Quadruped Hip Abduction
- Rack Deadlift
- Reverse Lunge
- Reverse Plank
- Reverse Wood Chops
- Rubber Band Glute Kickback
- Scorpion Kick
- Seated Figure Four
- Seated Hip Abduction
- Seated Pancake Good Morning
- Seated Piriformis Stretch
- Shinbox IR Stretch
- Side Lying Hip Abduction
- Single Leg Glute Bridge
- Single Leg Hip Thrust
- Smith machine squat
- SMR Glutes (lax ball)
- Squat Thrust
- Sumo Squats
- Superman
- Supine Hip Abduction
- Unilateral Hip Thrust
- Unilateral Lunges
- Wall-sit
Hips
- Abduction while standing
- Abductor Machine
- Adductor Machine
- Butterfly Stretch
- Copenhagen Adduction Exercise
- Cossack Squat
- Foam Roll Adductors
- Foam Roll IT Band
- Foam Roller Adductors
- Frog Stretch
- Goblet Sumo Squat
- High knees
- Hip Circles
- Hip Flexor Stretch
- Leg Swings
- Limber 11
- Rear-foot-elevated Hip Flexor Stretch
- Runners Lunge Stretch
- Seated Hip Adduction
- Solo Hip Flexor Stretch
- Standing Adduction (Cable)
- Standing IT Band Stretch
- Sumo Deadlift
Calves & shins
- Ankle Dorsiflexion Rocks
- Ankle Roll
- Banded Ankle Mobility
- Calf Press Using Leg Press Machine
- Calf Raise using Hack Squat Machine
- Calf Raises on Hackenschmitt Machine
- Calf Raises with Kettlebell
- Calf raises, left leg
- Calf raises, one legged
- Calf raises, right leg
- Calves foam roller
- Donkey Calf Raise
- Double Leg Calf Raise
- Exercise Band Dorsiflexion
- Exercise Band Plantarflexion
- Foam Roller Anterior tibialis
- Hand-Supported Suitcase Calf Raise
- Jump rope: basic jumps
- Lateral Push Off
- Leg curl with elastic
- Leg Press Toe Press
- Plantarflexion Stretch with Band
- Seated Calf Raise
- Seated Dumbbell Calf Raise
- Single-Leg Lunge with Kettlebell:
- Single-leg side glute press
- Sitting Calf Raises
- Sitting Calf Stretch (Dorsiflexion)
- Ski Machine
- Skipping - Standard
- Standing Calf Raise
- Standing Calf Raises
- Standing Calf Stretch
- Standing Soleus Stretch
- Supported Calf Stretch
- Tibialis raises