253 Leg Exercises
Every Leg exercise in Planfit, each with a form guide and video.
Ordered by how popular each exercise is in Planfit
Top 10
- 1
Barbell Squat
This is one of the most well-known leg workouts. Try to invole not only your legs, but your whole body while doing the exercise.
IntermediateBarbellsPower Rack - 2
Barbell Stiff Leg Deadlift
When you want to focus on the back of your thighs, the perfect workout is a Stiff leg deadlift!
AdvancedBarbells - 3
Dumbbell Lunge
This is the most commonly known lower body workout alongside with squats. You can target glutes and thigh muscles directly with this workout. It is also excellent for developing coordination of lower body muscles!
BeginnerDumbbell - 4
Dumbbell Stiff Leg Deadlift
It's one of the best workouts that can help with a round butt!
BeginnerDumbbell - 5
Goblet Squat
Locate the dumbbells in front of your chest and perform squats. You can more easily understand the basic forms of squats with this workout.
BeginnerDumbbell - 6
Hip Abduction Machine
This workout targets your outer thighs and the middle part of glutes.
BeginnerHip Abductor Machine - 7
Hip Adduction Machine
This is a workout that can intensively develop the inner thigh muscles!
BeginnerHip Adductor Machine - 8
Leg Curl
It's a workout that can train the hamstrings on the back of your thighs!
BeginnerLying Leg Curl Machine - 9
Leg Extension
It's an exercise that can intensively train the muscles in front of the thighs. Try to keep your hips intact with the seat and your legs flexed the whole time.
BeginnerLeg Extension Machine - 10
Leg Press
It's a workout that can handle the most weight, and you can target different parts of your leg muslces by shifting the position of your feet on the footrest!
IntermediateLeg Press
Ranked 11–253
- 11
Seated Leg Press
Seated Leg Press is the best workout to train your thighs. The target point varies depending on the position of the foot on the footrest!
BeginnerSeated Leg Press Machine - 12
Smith Machine Squat
When you feel like you are not doing squats right, try using a Smith machine to work on your forms.
IntermediateSmith Machine - 13
Squat
It can activate muscles in many areas such as thighs and cores. It's a good workout to straighten your forms before doing other squats!
Beginner - 14
Wide Squat
It is a squat performed with your feet spread wider than a regular squat. You can focus more on your abs and inner thighs than regular squats!
Beginner - 15
Backward Lunge
This is a workout where you sit down while stretching your feet backwards. As you go down, try to focus on your core muscles so that your body doesn't sway.
Beginner - 16
Barbell Hip Thrust
It's a workout that can effectively build up your hip muscles!
AdvancedBarbellsFlat Bench - 17
Barbell Lunge
You can handle heavier weights than using dumbbells. You can target not only your hip muscles but also your core muscles by using barbells!
AdvancedBarbellsPower Rack - 18
Barbell Wide Squat
It is a squat that is performed with a wider leg width than a typical squat. It's a workout where you can feel new target inside your thighs!
AdvancedBarbellsPower Rack - 19
Cross Lunge
It's a workout that can intensively target your hip muscles!
Intermediate - 20
Dumbbell Bulgarian Split Squat
This workout requires you to elevate one foot while doing lunges. You can do it anywhere if there is a place you can put your foot up. As you focus on one leg, it's better for training your stability and balance.
BeginnerDumbbellPower Rack - 21
Dumbbell One Leg Deadlift
It's a workout that focuses more on your hip and the back of the thigh.
BeginnerDumbbell - 22
Dumbbell Squat
By using dumbells, this workout allows you to move more naturally than using barbells.
BeginnerDumbbell - 23
Dumbbell Sumo Squat
This workout targets front, back, left and right side of your thighs. All at once.
BeginnerDumbbell - 24
Glute Kick Back
This workout targets the muscles on the back of the thigh and the muscles on the lower part of glutes. Relatively easy, so recommended for beginners.
Beginner - 25
Hack Squat Machine
It's a workout that can train most of the lower body muscles using a machine. Your forms can be more stable when you do a machine workouts.
BeginnerPlate-Loaded Hack Squat Machine - 26
Hip Abduction
It is a workout that focuses on each side of your glute muscles. The movements are fairly easy, making it a good workout for beginners. You can train your mid part of glute muscles with this exercise!
Beginner - 27
Hip Extension
It's a relatively easy workout that can target the muscles behind your hips and thighs!
Beginner - 28
Hip Mobility Stretch
This move works your glutes and hamstrings while boosting hip mobility.
Beginner - 29
Hip Thrust
It's the best workout to target your hip muscles!
Beginner - 30
Hip Thrust Machine
It's the best workout to strengthen your hip and thigh muscles!
BeginnerHip Thrust Machine - 31
Lunge
This workout is excellent for your glutes, and also for developing a coordination of lower body muscles!
Beginner - 32
One Leg Extension
It's a workout that can intensively train the muscles in the front of your thighs!
BeginnerLeg Extension Machine - 33
Side Lunge
It's a body weight exercise that can develop overall coordination of your thigh muscles. The workout is also great for your mid part of glute muscles!
Beginner - 34
Smith Machine Lunge
If you want a better burn in your glutes by putting more focus on it, try using a Smith machine.
IntermediateSmith Machine - 35
Sumo Deadlift
Lower-body muscles are more involved in this workout compared to conventional deadlift, making it easier for you to handle a heavier weight.
AdvancedBarbells - 36
Sumo Squat Floor Touch
It's a workout that helps you increase your squat strength or flexibility!
Beginner - 37
Toe Touch Stretch
Bend your knees slightly and stretch your hamstrings
Beginner - 38
V Squat
The V-squat machine is a machine workout that allows you to do squats more stably and comfortably!
BeginnerV-squat Machine - 39
Walking Lunge
This workout is one of the best lower-body workouts. It can help you train the overall lower body muscles and coordinations of different muscles.
Beginner - 40
Side Kick Back
It is a workout that can train the muscles on the sides of the hips and thighs. Since hip joints are often used, sufficient stretching is essential!
Beginner - 41
Single Lying Leg Curl
It's a workout that allows you to focus on one leg because it's done one by one!
BeginnerLying Leg Curl Machine - 42
Wall Sit
It's a workout to lean against the wall. It can strengthen your lower body and core muscles!
Beginner - 43
Band Hip Abduction
This is an exercise to strengthen the hip muscles by using a band to spread the knees apart.
BeginnerLoop Bands - 44
Band Squat
It's a good workout to get used to weight workouts with a band before moving on to weight squats!
BeginnerLoop Bands - 45
Barbell Calf Raise
This exercise strengthens your calves and boosts ankle stability.
AdvancedBarbellsPower Rack - 46
Barbell Hack Squat
It's a squat that uses a lot of strength in the upper body and arms as a squat where you hold the barbell behind!
AdvancedBarbells - 47
Barbell Keeling Squat
Move your hips back and forth from a kneeling position to work your glutes and thighs.
AdvancedBarbells - 48
Barbell Narrow Squat
Literally, it's a squat that narrows the width of your feet. It's a workout that targets the muscles on the outside of your thighs because your feet are narrow.
AdvancedBarbellsPower Rack - 49
Box Jump
Jump on both feet to the height of the box. It's harder than you think to use your whole body!
AdvancedBox - 50
Box Squat
This compound exercise builds strength in your glutes, hamstrings, and the front of your thighs. It helps improve squat form.
AdvancedBox - 51
Cable Donkey Kickback
It's a workout that can give muscles constant tension because it uses cables. It helps develop your gluteus maximus and hamstring!
IntermediateCrossover Cable - 52
Cable Hip Abduction
When you come down with movements that can build your gluteus medius, feel the target of your hips and come down slowly!
IntermediateCrossover Cable - 53
Cable Hip Adduction
It is a movement that can build the strength inside the thigh. It's helpful for those who have their knees gathered inward during squats!
IntermediateCrossover Cable - 54
Cable Hip Extension
It's a workout that can give muscles constant tension because it uses cables. It helps develop your gluteus maximus and hamstring!
BeginnerCrossover Cable - 55
Calf Raise
It's a workout to make well-toned calves!
Advanced - 56
Calf Raise on Seated Leg Press Machine
This is a calf raise using the leg press machine. Great for finishing your leg workout.
AdvancedSeated Leg Press Machine - 57
Dumbbell Backward Lunge
Do a lunge holding dumbbells.
BeginnerDumbbell - 58
Dumbbell Hip Thrust
This is one of the best exercises to really work your glutes. Great for building strength and shaping your hips.
AdvancedDumbbellFlat Bench - 59
Dumbbell Split Squat
Hold dumbbells and do squats.
BeginnerDumbbell - 60
Dumbbell Step Box Backward Lunge
It's a workout that allows you to focus on stretching muscles using a step box!
BeginnerDumbbellStep Platforms - 61
Dumbbell Walking Lunge
Do lunges while walking with dumbbells
BeginnerDumbbell - 62
Dumbbell Wide Squat
Hold a dumbbell and squat with your legs wide apart
BeginnerDumbbell - 63
Front Squat
It is a workout that can give strong target to the muscles in front of your thighs with the barbell on your front shoulder!
AdvancedBarbells - 64
Glute Ham Raise
It's a workout that requires a lot of strength in the back of your thighs and core. Try to maintain the tension when you move up and down.
AdvancedGlute Ham Raise Bench - 65
Glute Kick Back and Cross
It's an effective workout that can target continuous feeling to your hip muscles!
Beginner - 66
Glute Kick Back and Side Kick
It's a body weight that trains core muscles, hips, and back of thighs!
Beginner - 67
High Knee Lunge on Balance Trainer
It's a workout that can improve knee stability through a Bosu-ball!
AdvancedBOSU Ball - 68
High Knee Squat
It is a workout that uses core muscles along with squats. Lift your knees after squats to target your whole body muscles!
Intermediate - 69
Hip Extension Machine
It's a workout that focuses more on your hip and the back of the thigh.
BeginnerHip Extension Machine - 70
Hip Glute Machine
Pause at the bottom to build leg and core strength. Great for practicing control without momentum.
AdvancedStanding Multi Hip Machine - 71
Jump Squat
It's a workout that can get the effects of squats and cardio, and it's an excellent workout for improving basic physical strength and lose weight!
Intermediate - 72
Kettlebell Front Squat
It is a weight squat performed with a kettle bell in front of your shoulder that targets the muscles in front of your thighs!
BeginnerKettlebell - 73
Kettlebell Goblet Squat
Hold a kettlebell at your chest and squat
BeginnerKettlebell - 74
Kettlebell Lunge
Do lunges holding a kettlebell
BeginnerKettlebell - 75
Kettlebell Sumo Deadlift HighPull
It's hard to pull with just arm strength, so it's important to raise it with standing strength!
BeginnerKettlebell - 76
Knee Hip Thrust
It is a perfect workout for beginners because it is not difficult to move body weight that strengthen the thigh and hip muscles!
Beginner - 77
Lunge Jump
It's a workout that you can do at once, including lower body workout and cardio. Even if it's hard, keep the lunge position until the end!
Advanced - 78
Monster Glute Machine
This machine exercise builds lower body strength and sculpts your glutes.
Advanced - 79
One Leg Barbell Hipthrust
You can get intense targeting because you raise one leg and hold it with only one leg!
AdvancedBarbellsFlat Bench - 80
One Leg Deadlift
It is a body weight that can evenly develop leg muscles, hips, and core muscles. It's a workout that helps improve coordination and balance!
Intermediate - 81
One Leg Hip Thrust
It's a workout that targets your hip by exercising one by one.
Intermediate - 82
One Leg Kettlebell Deadlift
Do a deadlift holding a kettlebell with one leg.
BeginnerKettlebell - 83
One Leg Knee Up
It's a very effective workout to lose belly fat!
Beginner - 84
One Leg Knee Up Stretch
This stretch targets your deep glutes and hamstrings.
Beginner - 85
One Leg Smith Machine Deadlift
Do a single-leg deadlift using the Smith machine.
IntermediateSmith Machine - 86
Pendulum Squat
It's a workout that allows you to sit deep in the squat. The deeper you sit, the more you can use both your thighs and hip joints!
AdvancedPendulum Squat Machine - 87
Pistol Squat
It's a workout where you have to sit on one foot and maintain balance!
Advanced - 88
Reverse V Squat
Do squats in a reverse V shape.
BeginnerV-squat Machine - 89
Seated Calf Raise
It's a calf muscle workout where you can add loads using only barbells and benches even if you don't have a machine!
AdvancedBarbellsPower Rack - 90
Seated Calf Raise Machine
It's a machine workout that intensively trains your calf muscles and adds weight to it!
AdvancedPlate-Loaded Seated Calf Raise Machine - 91
Seated Leg Curl
1. Sit at the machine to strengthen your hamstrings. 2. This helps improve leg power and stability for daily activities and other exercises.
BeginnerSeated Leg Curl Machine - 92
Seated One Leg Press
This leg press, which only works on one leg, is useful for fixing body imbalance!
AdvancedSeated Leg Press Machine - 93
Side Raise and Kick
It's a workout to improve balance and coordination with body weight that strengthen thigh and hip muscles!
Beginner - 94
Smith Machine Calf Raise
The Smith machine helps you balance, so you can safely build strong calves.
AdvancedSmith Machine - 95
Smith Machine Deadlift
Do deadlifts using the Smith machine.
IntermediateSmith Machine - 96
Smith Machine Hip Thrust
Do hip thrusts with a Smith machine
AdvancedSmith MachineFlat Bench - 97
Smith Machine Stiff Leg Deadlift
Perform a deadlift on the Smith machine with your legs extended.
IntermediateSmith Machine - 98
Smith Machine Wide Squat
You can build inner thigh muscles more safely than barbell wide squats!
AdvancedSmith Machine - 99
Split Squat
Do squats by splitting your legs.
Beginner - 100
Squat on Balance Trainer
Squats boost your balance while strengthening your lower body and core.
AdvancedBOSU Ball - 101
Standing Calf Raise Machine
It is a machine workout that intensively trains calf muscles and adds weight to it!
AdvancedStanding Calf Raise Machine - 102
Standing Hip Abduction
Stand and lift your leg to the side to work your glutes.
Beginner - 103
Standing Leg Curl
It's a workout that best focuses on the back of the thigh.
BeginnerPlate-Loaded Standing Leg Curl Machine - 104
Stepback Handraise
It's a workout where you lift both hands while pulling your feet back. The larger the movement, the more helpful it is to develop whole body muscles!
Beginner - 105
Zercher Squat
Hold the barbell in front and do a squat. Great for working your quads, glutes, and core.
AdvancedBarbells - 106
B-stance Romanian Deadlift
A Romanian deadlift variation that loads one leg more, focusing on your glutes and hamstrings.
AdvancedBarbells - 107
Band Glute Bridge
This bridge move strengthens your glutes and hamstrings, and the band works your outer hips too.
AdvancedMini Loop Bands - 108
Band Lateral Walk
Use a band to walk sideways and work your glutes.
BeginnerMini Loop Bands - 109
Band Step Up
Do step-ups using a band
BeginnerLoop BandsFlat Bench - 110
Barbell Jefferson Squat
This squat uses a barbell between your legs to work your lower body and core.
AdvancedBarbells - 111
Barbell Walking Lunge
Build lower body strength and balance with lunges.
AdvancedBarbells - 112
Belt Squat
Use a belt to reduce upper body strain and focus on your legs.
AdvancedBelt Squat Machine - 113
Bounce Squat
This squat variation adds a small bounce at the bottom.
Advanced - 114
Box Barbell Squat
Use a box to control your squat depth and build lower body strength.
AdvancedBarbellsBox - 115
Box Jump Overs
Jump over boxes to boost your lower body power and heart rate
AdvancedBox - 116
Box Kettlebell Squat
Use a box to control your depth and safely work your lower body and core.
AdvancedKettlebellBox - 117
Box Pistol Squat
Build balance and leg strength by sitting and standing on one leg.
AdvancedBox - 118
Butterfly Stretch
Open up your hips to relax and boost flexibility.
Advanced - 119
Cable Back Lunge
Step back into a lunge using cable resistance. Works your lower body and core.
AdvancedCrossover Cable - 120
Cable Goodmorning Extension
This cable hip hinge works your hamstrings, glutes, and lower back.
AdvancedCrossover Cable - 121
Cable Hip Flexion
This move strengthens your hip flexors using a cable machine
AdvancedCrossover Cable - 122
Cable Romanian Deadlift
This RDL keeps your glutes and hamstrings working with steady cable resistance.
AdvancedCrossover Cable - 123
Calf Extension Machine
This machine exercise targets your calves.
AdvancedCalf Extension Machine - 124
Calf Rolling Massage Ball Stretch
Even after standing all day, this stretch will help release tight calves and improve circulation.
BeginnerMassage Ball - 125
Chair Squat
Great for practicing squat form using a chair
Advanced - 126
Crossover Kneeling Hip Flexor Stretch
This stretch loosens your hip joints and side glutes, and also helps your lower back flexibility.
Beginner - 127
Depth Jump
Jump right after stepping off the box to boost your power and reactivity
AdvancedFlat Bench - 128
Dumbbell Cross Lunge
Do lunges with dumbbells.
BeginnerDumbbell - 129
Dumbbell Leg Extension
This is a leg extension variation using dumbbells.
AdvancedDumbbellFlat Bench - 130
Dumbbell Romanian Deadlift
This deadlift targets your hamstrings and glutes.
AdvancedDumbbell - 131
Dumbbell Seated Good Morning
-
BeginnerDumbbell - 132
Dumbbell Single Leg Calf Raise
This exercise targets one calf at a time.
AdvancedDumbbell - 133
Dumbbell Squat to Overhead Press
This is a full-body compound exercise combining a squat and a shoulder press.
AdvancedDumbbell - 134
Dumbbell Step Up
Step up to the side onto a box, holding dumbbells to build strength in your glutes and the front of your thighs.
BeginnerDumbbellFlat Bench - 135
Dumbbell Step Up
Step up holding dumbbells
BeginnerDumbbellFlat Bench - 136
Exercise Ball Split Squat
Place your back foot on a gym ball to work your balance and leg strength.
AdvancedStability (Swiss) Ball - 137
Fire Hydrant
This floor move targets your side glutes and helps stabilize your hips.
Advanced - 138
Foam Roll Calves
This exercise relieves tight calves and boosts circulation. Great if you stand or walk a lot.
BeginnerFoam Roller - 139
Foam Roll Glutes
Relax your glutes to ease the strain on your back
AdvancedFoam Roller - 140
Foam Roll Hamstrings
Release tension in your hamstrings to recover faster.
AdvancedFoam Roller - 141
Foam Roll Hamstrings and Glute
This exercise loosens your hamstrings and glutes, reducing tightness and boosting circulation. Great as a warm-up or cool-down.
AdvancedFoam Roller - 142
Foam Roll Hip
This stretch releases tension in your glutes and loosens your lower back and hips. Great for recovery after a lower body workout.
AdvancedFoam Roller - 143
Foam Roll Lying Quadriceps
Release your quads to ease knee strain
AdvancedFoam Roller - 144
Foam Roll Rectus Femoris
Release the deep muscles in your quads
AdvancedFoam Roller - 145
Foam Roll Side Lying Peroneal
This stretch loosens the front of your shins, making your ankles move more smoothly and reducing stiffness after running or jumping.
AdvancedFoam Roller - 146
Foam Roll Side Lying Single Leg Peroneal
This exercise targets the shin muscles to boost ankle stability and ease outer calf tension. Great after running, walking, or jumping.
BeginnerFoam Roller - 147
Foam Roll Single Leg Calves
This exercise targets one calf at a time to relieve tightness. It helps your calves recover and boosts flexibility.
AdvancedFoam Roller - 148
Foot Arch Massage Ball Stretch
Give your feet the love they deserve—great for morning recovery and plantar tension.
BeginnerMassage Ball - 149
Glute Kick Back Machine
A kickback move that really targets your glutes
AdvancedGlute Kickback Machine - 150
Glute Side Massage Ball Stretch
Tight glutes can affect your posture—use this stretch to keep your pelvis aligned.
BeginnerMassage Ball - 151
Hex Bar Squat
Use a hex bar to do a squat-style deadlift with a more upright posture.
AdvancedTrap Bar - 152
Hip Flexion
A basic knee lift that works the front hip muscles. (Bodyweight/Machine)
Advanced - 153
Inner Thigh Massage Ball Stretch
Perfect for improving hip mobility and reducing inner thigh tightness from prolonged sitting.
BeginnerMassage Ball - 154
Kettlebell Hip Thrust
This move strengthens your glutes and hamstrings.
AdvancedKettlebell - 155
Kettlebell Lateral Step Up
Step up to the side holding a kettlebell.
BeginnerKettlebellFlat Bench - 156
Kettlebell Sumo Squat
Hold a kettlebell with a wide stance to work your inner thighs and glutes.
AdvancedKettlebell - 157
Kettlebell Wide Squat
A squat with a wide stance that works your inner thighs and glutes.
AdvancedKettlebell - 158
Landmine Squat
Do a squat holding a barbell anchored at one end in front of your chest.
AdvancedBarbellsLandmine - 159
Leg Workout
-
Advanced - 160
Leverage Squat
Use the leverage machine to safely add weight to your squats
Advanced - 161
Low Lunge
Step back with one foot to perform a lunge.
Beginner - 162
Lunge Stretch
Great for those who sit a lot. Loosens tight hip flexors and boosts lower body flexibility. Also eases tension in your back and pelvis.
Beginner - 163
Lunge Twist
Twist your body in the lunge position
Intermediate - 164
Lying Hamstring Stretch
Stretch your hamstrings to boost lower body flexibility.
Advanced - 165
Lying Hip Extension Machine
This exercise targets your glutes and hamstrings from a prone position.
BeginnerLying Hip Extension Machine - 166
Lying Quadriceps Stretch
Stretch your quads to protect your knees
Advanced - 167
Multi Hip Machine
Move your legs in different directions to work your glutes and hips.
AdvancedStanding Multi Hip Machine - 168
Narrow Squat
Do a squat with your feet close together
Beginner - 169
Nordic Curl
This is a high-intensity exercise that really works your hamstrings.
Advanced - 170
One Leg Press
This machine exercise strengthens your quads and glutes one leg at a time.
AdvancedLeg Press - 171
Outer Thigh Massage Ball Stretch
Loosening up your outer thighs improves hip function and leg alignment.
BeginnerMassage Ball - 172
Pause Squats
Pause at the bottom to build lower body strength and stability.
AdvancedBarbells - 173
Pause Sumo Deadlift
Use a wide stance and a mid-rep pause to work your glutes and hamstrings.
AdvancedBarbells - 174
Perfect Squat Machine
The machine squat lets you safely train your lower body along a guided path.
Advanced - 175
Rear Kick Machine
This machine exercise targets your glutes.
AdvancedStanding Multi Hip Machine - 176
Resistance Band Lying Leg Raise
This exercise works your lower abs and hip flexors.
AdvancedMini Loop Bands - 177
Reverse Clamshell
This floor exercise targets your inner hip and rotation muscles.
Advanced - 178
Reverse Hack Squat
Use equipment to perform squats.
BeginnerPlate-Loaded Hack Squat Machine - 179
Reverse Hyperextension Machine
This exercise strengthens your glutes, hamstrings, and lower back. Build your posterior chain without straining your back.
AdvancedReverse Hyperextension Machine - 180
Rocking Frog Stretch
Release tension around your hips.
Advanced - 181
Seated Calf Stretch
Stretch your calves while seated to relieve tightness and fatigue.
Advanced - 182
Side Split
This stretch boosts lower body flexibility and loosens your hips. It also helps shape your legs by stretching your inner thighs.
Advanced - 183
Single Leg Calf Raise
Work your calf with a bodyweight move.
AdvancedDumbbell - 184
Single Leg Stretch
Stretch your hips and glutes while lying down
Advanced - 185
Single-Leg Seated Leg Curl
This is a seated leg curl that targets one hamstring.
Advanced - 186
Sissy Squat
This squat targets your quads, particularly engaging the front of your thighs with a deep stretch.
Advanced - 187
Sit down and Stand up
This basic move strengthens your lower body and helps you use all your leg muscles. It also boosts your circulation.
Advanced - 188
Sled Drag
Build lower body and core endurance by dragging a sled
AdvancedSled - 189
Sled Push
Build lower-body power and endurance with this full-body exercise.
AdvancedSled - 190
Smith Machine Cross Lunge
This lunge works your glutes and inner thighs.
AdvancedSmith Machine - 191
Smith Machine Kneeling Squat
Do squats on your knees to target your glutes and hamstrings.
AdvancedSmith Machine - 192
Smith Machine Reverse Lunge
Step back to a lunge to work your glutes and thighs with less knee strain
AdvancedSmith Machine - 193
Smith Machine Sumo Deadlift
Do sumo deadlifts using the Smith machine.
IntermediateSmith Machine - 194
Squat Clean
Lift from the floor and catch in a squat for a full-body power move
AdvancedBarbells - 195
Standing Hamstring Stretch
This stretch targets your hamstrings to reduce leg fatigue and boost flexibility. It also helps prevent back pain.
Beginner - 196
Standing Hip Thrust Machine
Stand and push your hips back to target your glutes.
Advanced - 197
Standing Knee Raise
You can do it standing up to relax your hips.
Advanced - 198
Standing Lumbar Flexion
Stretch your lower back and hamstrings
Advanced - 199
Standing Quadriceps Stretch
Stretch your front thigh muscles to reduce knee strain and boost flexibility.
Advanced - 200
TRX Hamstring Curl
Use a strap to work your hamstrings and glutes at the same time
AdvancedTRX - 201
TRX Single Leg Squats
Use the TRX to do a deep single-leg squat.
AdvancedTRX - 202
TRX Sprinter Start
Build lower body strength and balance with TRX using sprint-inspired moves
AdvancedTRX - 203
TRX Suspended Lunge
This lunge is done with your back leg in the air, working your lower body and core.
AdvancedTRX - 204
V Squat Good Morning
This is a good morning variation using the V-squat machine.
AdvancedV-squat Machine - 205
Vertical Leg Press
Push up with your legs to work your thighs and glutes.
AdvancedVertical Leg Press - 206
Band Reverse Hyper
Do a reverse hyper using a band
AdvancedLoop BandsIncline Bench - 207
Barbell Overhead Squat
This advanced full-body move has you squatting with a barbell overhead, challenging your legs, core, and shoulder stability.
AdvancedBarbells - 208
Barbell Staggered Deadlift
This lower body hinge move uses different stances to work your hamstrings, glutes, and core.
AdvancedBarbells - 209
Bosu Ball One Leg Squat
A challenging squat that works your lower body and core.
AdvancedBOSU Ball - 210
Cable Pull Through
This exercise helps you master the hip hinge, focusing on your glutes and hamstrings.
AdvancedCrossover Cable - 211
Cable Squat
Do a squat using cable resistance pulling you forward.
AdvancedCrossover Cable - 212
Clamshell
This exercise stabilizes your pelvis by activating the gluteus medius.
Advanced - 213
Dumbbell Narrow Squat
Keep your feet close together to target your quads more.
AdvancedDumbbell - 214
Dumbbell Side Lunge
This lunge variation works your quads, glutes, and inner thighs all at once.
AdvancedDumbbell - 215
Dumbbell Staggered Deadlift
This deadlift puts more load on one leg, helping balance your glutes and hamstrings.
AdvancedDumbbell - 216
EZ-bar Stiff Leg Deadlift
It’s a lower body movement using your hamstrings and glutes.
AdvancedEZ-Bar - 217
Hack Press Machine
Use the machine to press and work your entire lower body.
Advanced - 218
Hammer Strength Plate-Loaded Hip Press
This exercise works your glutes and thighs at the same time.
AdvancedPlate-Loaded Hip Press Machine - 219
Hammer Strength Plate-Loaded Iso Leg Extension
This is a single-leg extension that works your quads.
AdvancedPlate-Loaded Leg Extension Machine - 220
Hammer Strength Plate-Loaded Squat Lunge - Bulgarian Split Squat
This version of the Bulgarian split squat focuses the load on one leg.
AdvancedPlate-Loaded Squat Lunge Machine - 221
Hammer Strength Plate-Loaded Squat Lunge - Lunge
This lunge pattern puts extra focus on one leg.
AdvancedPlate-Loaded Squat Lunge Machine - 222
Hammer Strength Plate-Loaded Squat Lunge - Squat
A squat variation using a machine for more stability
AdvancedPlate-Loaded Squat Lunge Machine - 223
Hip Bridge
This basic hip strengthener works your glutes, hamstrings, and core.
Beginner - 224
Jump Dumbbell Squat
Build leg strength and jump power with this plyometric squat.
AdvancedDumbbell - 225
Kettlebell Staggered Deadlift
Use a kettlebell to work your hamstrings, glutes, and core.
AdvancedKettlebell - 226
One Arm Hammer Strength Plate-Loaded Iso Leg Extension
This is a great unilateral leg extension when you want to focus more on one quadriceps.
AdvancedPlate-Loaded Leg Extension Machine - 227
One Leg Barbell Deadlift
This advanced deadlift focuses on a single-leg hinge to build your hamstrings, glutes, core, and balance.
AdvancedBarbells - 228
One Leg Hack Squat
This exercise strengthens your lower body and balance using one leg.
AdvancedPlate-Loaded Hack Squat Machine - 229
One Leg Smith Machine Squat
This squat targets your quads, glutes, and hamstrings on one leg.
AdvancedSmith Machine - 230
Plate Staggered Deadlift
This is a staggered deadlift variation that targets your hamstrings and glutes.
AdvancedPlates - 231
Smith Machine Bulgarian Split Squat
Work your thighs and glutes with single-leg lower body moves.
AdvancedSmith MachineFlat Bench - 232
Smith Machine Donkey Kick
This move targets your glutes and hamstrings. It is a hip extension exercise that helps to isolate and strengthen these muscles.
AdvancedSmith Machine - 233
Smith Machine Split Squat
This lower body exercise works both your thighs and glutes.
AdvancedSmith Machine - 234
Smith Machine Staggered Deadlift
This asymmetric lower body deadlift helps you engage your hamstrings and glutes more.
AdvancedSmith Machine - 235
Smith Machine Step Up & Lunge
Combine step-ups and lunges to boost lower body strength and endurance
AdvancedSmith MachineFlat Bench - 236
Squat Press
This machine exercise combines a squat and a press to work your entire lower body.
Advanced - 237
Staggered Deadlift
This hinge move loads one leg more than a regular deadlift. Great for legs and balance.
Advanced - 238
Standing Dumbbell Side Kick
Add a light dumbbell to your side kick to work your core and lower body.
AdvancedDumbbell - 239
Standing Hip Abduction Machine
Use the hip abduction machine to strengthen your outer glutes and hip muscles.
AdvancedStanding Multi Hip Machine - 240
Standing Hip Kick Stretch
This stretch relaxes your glutes and hamstrings.
Advanced - 241
Standing Kick Back
This move targets your glutes and hamstrings.
Beginner - 242
Standing Side Kick
This kick move works your glutes and outer thighs while training your balance.
Beginner - 243
Step Box Leg Curl
This leg curl variation uses your body weight to target your hamstrings.
AdvancedStep Platforms - 244
The Bicycle
This move works your abs and obliques to build core and rotational strength.
Advanced - 245
The Double Leg Kick
This move works your lower back, glutes, and hamstrings while improving your posture and flexibility.
Advanced - 246
The One Leg Kick
This Pilates move works your hamstrings and glutes while boosting core stability and leg flexibility.
Advanced - 247
The Scissors
This move works your lower abs and thighs, boosting core stability and leg flexibility.
Advanced - 248
The Shoulder Bridge
This move strengthens your glutes and hamstrings while improving spinal stability and pelvic alignment.
Advanced - 249
The Side Kick
This move works your glutes and legs while building core strength and balance.
Advanced - 250
Tibialis Raise
Strengthen your shins to boost ankle stability and lower body balance
Advanced - 251
V Squat Machine Lunge
This lunge uses a machine to target your thighs and glutes.
AdvancedV-squat Machine - 252
V Squat Machine One Leg Deadlift
Use a machine to practice single-leg hinges. Build your hamstrings, glutes, and balance.
AdvancedV-squat Machine - 253
Weighted Bosu Ball Squat
A squat performed on a Bosu ball with added weight, strengthening your lower body and core at the same time.
AdvancedBOSU Ball
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