LEGS EXERCISES

Roll Ball Lateral Vastus

Reps Only

Roll Tibialis Anterior

Reps Only

Seated Tibialis Anterior Press

Weights or Machine

1-2 Stick Drill

Reps Only

Assisted Inverse Leg Curl

Assisted Bodyweight

Assisted One-Leg Extension

Assisted Bodyweight

Assisted Pistol Squat (w/ Bed Sheet)

Assisted Bodyweight

Assisted Prone Hamstring

Assisted Bodyweight

Assisted Prone Lying Quadriceps Stretch

Assisted Bodyweight

Assisted Prone Rectus Femoris Stretch

Assisted Bodyweight

Band 45-Degree Hip Extension Glute Focused

Weighted Bodyweight

Band Foot External Rotation

Reps Only

Band Kneeling Leg Half Circle on Bench

Weights or Machine

Band Lying Hip Internal Rotation

Resistance Band

Band One-Arm One-Leg Split Squat

Weights or Machine

Band One-Leg Reverse Hyperextension

Weights or Machine

Band Reverse Hyper (w/ Stability Ball on Flat Bench)

Weighted Bodyweight

Band Seated Hip Internal Rotation

Reps Only

Band Smith Squat

Weights or Machine

Band-Assisted Floor Glute Ham Raise

Assisted Bodyweight

Banded Glute Ham Raise

Weighted Bodyweight

Barbell Bench Squat (w/ Chains)

Weights or Machine

Barbell Jefferson Deadlift

Weights or Machine

Barbell Squat (On Knees)

Weights or Machine

Barbell Weighted Chains Sumo Deadlift

Weights or Machine

Bodyweight Kneeling Sissy Squat

Reps Only

Bottle Weighted Deadlift

Weighted Bodyweight

Bottle Weighted Front Squat

Weighted Bodyweight

Bottle Weighted Glute Bridge

Weighted Bodyweight

Bottle Weighted Kneeling Squat

Weighted Bodyweight

Bottle Weighted One-Leg Romanian Deadlift

Weighted Bodyweight

Bottle Weighted Rear Lunge

Weighted Bodyweight

Bottle Weighted Romanian Deadlift

Weighted Bodyweight

Bottle Weighted Straight Leg Deadlift

Weighted Bodyweight

Cable Glute-Dominant Step-Up

Weights or Machine

Cable Ipsilateral Glute-Dominant Step-Up

Weights or Machine

Cable Seated Foot Eversion

Weights or Machine

Cable-Assisted Inverse Leg Curl

Assisted Bodyweight

Chair Leg Extended Stretch

Duration

Dumbbell Decline Lying Leg Curl

Weights or Machine

Dumbbell Jefferson Curl

Weights or Machine

Dumbbell Kneeling Hold to Stand Clean Grip

Weights or Machine

Dumbbell Lying Femoral

Weights or Machine

Dumbbell Step-Up One-Leg Balance (w/ Bicep Curl)

Weighted Bodyweight

Exercise Ball One-Legged Diagonal Kick Hamstring Curl

Reps Only

Exercise Ball-on-the-Wall Calf Raise (Tennis Ball Between Ankles)

Reps Only

Exercise Ball-on-the-Wall Calf Raise (Tennis Ball Between Knees)

Reps Only

Frog Reverse Hyperextension

Reps Only

Glute-Ham One-Leg Hyperextension

Weights or Machine

Hawaiian Squat

Reps Only

Hip Extension Supported From Back

Reps Only

Inverse Leg Curl (w/ Bench Pads)

Reps Only

Jump Pistol Squat Box

Bodyweight

Kettlebell Band Full Squat From Deficit

Weighted Bodyweight

Landmine One-Leg Hip Thrust

Weighted Bodyweight

Landmine One-Leg Stiff Leg Deadlift

Weights or Machine

Lever Good Morning

Weights or Machine

Lying Alternate Frog Kick

Reps Only

Lying Leg Hang Abductor Stretch

Duration

One-Leg Jumping Glute Bridge

Reps Only

One-Leg Sliding Floor Bridge Curl on Towel

Reps Only

Plantar Flexor And Foot Everter Stretch

Reps Only

Potty Squat (w/ Support)

Reps Only

Power Sled Rear Batwing

Weighted Distance

Power Sled Rear Lunge

Weighted Distance

Prancing

Reps Only

PVC Good Morning

Reps Only

Reverse Sliding Leg Curl on Floor (w/ Towel)

Reps Only

Roll Ball Gluteus Medius

Reps Only

Roll Ball Popliteal

Reps Only

Roll Ball Posterior Tibialis (One-Leg) Side-Lying on Floor

Reps Only

Roll Ball Rectus Femoris

Duration

Roll Ball Seated Pectineus Activation

Reps Only

Roll Ball Tibialis Anterior

Duration

Roll Ball Tibialis Posterior

Reps Only

Roll Glute Twist Lying on Floor

Reps Only

Roll Peroneal Side-Lying on Floor

Duration

Seated Foot Slide

Reps Only

Seated Hip External Rotation

Weights or Machine

Self-Assisted Inverse Leg Curl

Assisted Bodyweight

Sled Forward-Angled Calf Raise

Weights or Machine

Smith Kneeling Rear Kick (w/ Partner)

Weights or Machine

Split Lateral Squat (w/ Roll)

Reps Only

Standing Straight Leg Hamstring Contract Relax (w/ Exercise Ball)

Reps Only

Stick Overhead Full Sumo Squat Stretch

Reps Only

Strongman Duck Walk

Weighted Distance

Strongman Squat (w/ Platform)

Weighted Bodyweight

Suspender Abduction Lunge

Reps Only

Suspender Leg Curl

Weights or Machine

Suspender One-Leg Split Squat

Reps Only

Swim Leg Circle

Reps Only

Tibial Flexion Stretch (w/ Wall Bar)

Duration

Tibial Stretch (w/ Semi Flexed Knee)

Duration

Tiger Tail Hamstring

Reps Only

Trap Bar Split-Stance RDL

Weights or Machine

Vibrate Plate Standing

Duration

Weighted Counterbalanced Skater Squat

Weighted Bodyweight

Weighted Full Squat From Deficit

Weighted Bodyweight

Weighted Kneeling Step (w/ Swing)

Weighted Bodyweight

Weighted Plate Tibialis Anterior Curl

Weighted Bodyweight

90-to-90 Stretch

Duration

Abduction Of One-Leg Flexion Stretch

Duration

Alternate Heel Touch Side Kick Squat

Reps Only

Ankle Dorsal Flexion

Reps Only

Assisted Lying Adductor Stretch

Assisted Bodyweight

Assisted Lying Gastrocnemius Stretch

Assisted Bodyweight

Assisted Lying Gluteus and Piriformis Stretch

Assisted Bodyweight

Assisted Lying Gluteus Maximus Stretch

Assisted Bodyweight

Assisted One-Leg Press

Assisted Bodyweight

Assisted Side-Lying Adductor Stretch

Assisted Bodyweight

Band Adduction Split Squat

Weights or Machine

Band Cable Squat

Weights or Machine

Band Foot Plantar Flexion

Reps Only

Band Hip Flexion

Reps Only

Band Hip Thrust on Knees

Weights or Machine

Band Kneeling Leg Half Circle

Weights or Machine

Band Kneeling One-Leg Kick

Weights or Machine

Band Leg Extension

Weights or Machine

Band Long Jump

Weights or Machine

Band Lying Abduction

Weights or Machine

Band Lying Alternate Leg Press

Weights or Machine

Band Lying Bent Knee Hip Abduction

Weights or Machine

Band Lying Hip External Rotation

Reps Only

Band Lying Hyperextension Abduction

Weights or Machine

Band One-Leg Kickback (Bent Position)

Weights or Machine

Band One-Leg Split Squat

Weights or Machine

Band Pull-through

Weights or Machine

Band Seated Hip External Rotation

Weights or Machine

Band Seated Leg Curl

Weights or Machine

Band Seated Leg Extension

Weights or Machine

Band Seated One-Leg Curl

Weights or Machine

Band Single-leg Reverse Calf Raise

Weights or Machine

Band Squat (w/ Horizontal Pallof Hold)

Weights or Machine

Band Squatting Front Warming Up

Weights or Machine

Band Standing Back Achilles Stretch

Duration

Band Standing Balance Hip Abduction

Reps Only

Band Standing Forward Achilles Stretch

Duration

Band Standing Straight Leg Raise

Reps Only

Band Straight Leg Deadlift

Weights or Machine

Band Supine Hip Bridge March

Weights or Machine

Band Toe Touch

Weights or Machine

Band-Assisted Nordic Hamstring Curl

Assisted Bodyweight

Barbell Anderson Squat

Weights or Machine

Barbell Banded Bench Squat

Weights or Machine

Barbell Bench Lateral Step-up

Weights or Machine

Barbell Decline Bench Lunge

Weights or Machine

Barbell Front Chest Squat (w/ Resistance Band)

Weights or Machine

Barbell Jefferson Squat

Weights or Machine

Barbell Jerk Dip Squat

Weights or Machine

Barbell One-Arm Side Deadlift

Weights or Machine

Barbell One-Leg Good Morning

Weights or Machine

Barbell One-Leg Squat

Weighted Bodyweight

Barbell Pin Front Squat

Weights or Machine

Barbell Seated Good Morning

Weights or Machine

Barbell Squat Jump Step Rear Lunge

Weights or Machine

Barbell Stiff-Leg Deadlift on Bench

Weights or Machine

Barbell Walk Calves Activation

Weighted Distance

Barbell Zercher Bulgarian Split Squat

Weights or Machine

Barbell Zercher Deadlift

Weights or Machine

Barbell Zercher Squat Hold

Weighted Duration

Bent-leg Circle Kick (Kneeling)

Reps Only

Bodyweight Frog Hip Thrust

Reps Only

Bodyweight Kneeling Hold-to-Stand

Reps Only

Bodyweight One-Leg Kas Glute Bridge

Reps Only

Bodyweight Standing Sissy Squat

Reps Only

Bottle Weighted Split Squat

Weighted Bodyweight

Bottle Weighted Sumo Squat

Weighted Bodyweight

Box Jump-Down (w/ 1 Leg Stabilization)

Reps Only

Bulgarian Jump Squat

Bodyweight

Cable Donkey Diagonal Kickback

Weights or Machine

Cable Goblet Squat

Weights or Machine

Cable Hip Abduction (Toe Out)

Weights or Machine

Cable Hip Adduction

Weights or Machine

Cable Kneeling Hip Abduction

Weights or Machine

Cable Kneeling Pull-Through

Weights or Machine

Cable Medius Kickback

Weights or Machine

Cable Narrow Chair Stand-Up

Weights or Machine

Cable Rear Lunge

Weights or Machine

Cable Standing Hip Thrust

Weights or Machine

Cable Standing One-Leg Calf Raise

Weights or Machine

Cable Stiff-leg Deadlift From Stepbox

Weights or Machine

Cable Straight Leg Diagonal Kickback

Weights or Machine

Ceiling Look Stretch

Duration

Circles Knee Stretch

Reps Only

Counterbalanced Skater Squat

Reps Only

Crouching Heel-Back Achilles Stretch

Reps Only

Depth Jump to Hurdle Hop

Bodyweight

Double Kneeling Shin Stretch

Duration

Dumbbell Contralateral Glute-Dominant Bulgarian Split Squat

Weights or Machine

Dumbbell Cossack Squat

Weighted Bodyweight

Dumbbell Frog Hip Thrust

Weighted Bodyweight

Dumbbell Goblet Wall Sit

Weighted Duration

Dumbbell Good Morning Squat

Weights or Machine

Dumbbell Lying Hamstring Curl

Weights or Machine

Dumbbell Lying Leg Curl

Weights or Machine

Dumbbell RDL Death March

Weights or Machine

Dumbbell Side Bench Squat

Weights or Machine

Dumbbell Single-leg Deadlift (w/ Wall Support)

Weighted Bodyweight

Dumbbell Split Squat Front Foot Elevated (w/ Bosu Ball)

Weighted Bodyweight

Dumbbell Squat (Back on Stability Ball Wall)

Weighted Bodyweight

Dumbbell Squat Hold Calf Raise

Weighted Bodyweight

Dumbbell Sumo Squat Off Benches

Weights or Machine

Elevated One-Leg Hip Thrust

Reps Only

Exercise Ball Lying Abductor Stretch

Duration

Exercise Ball on the Wall Calf Raise

Weighted Bodyweight

Exercise Ball Seated Quad Stretch

Duration

Frankenstein Squat

Weights or Machine

Front Snap Kick Kickboxing (w/ Partner)

Reps Only

Glute-Ham Developer Hip Extension

Weights or Machine

Glute-Ham Raise

Weights or Machine

Good Morning Squat

Bodyweight

Hack Calf Raise

Weights or Machine

Hack One-Leg Calf Raise

Weights or Machine

Heel-Elevated Bulgarian Split Squat

Weights or Machine

High-Knee Lunge on Bosu Ball

Reps Only

Hip And Knee Flexion Squatting Stretch

Duration

Hip Medial Rotation (Internal Rotation)

Reps Only

Hook Kick Kickboxing

Reps Only

Hook Kick Kickboxing (w/ Partner)

Reps Only

Jump Step Jump

Reps Only

Jumping Pistol Squat

Bodyweight

Kettlebell Calf Raise And Front Squat

Weighted Bodyweight

Kettlebell Elevated Goblet Squat

Weighted Bodyweight

Kettlebell Full Squat From Deficit

Weights or Machine

Kettlebell Kickstand One-Leg Deadlift

Weights or Machine

Kettlebell One-Arm Overhead Lunge

Weights or Machine

Kettlebell One-Arm Overhead Squat

Weighted Bodyweight

Kettlebell Pistol Squat

Weighted Bodyweight

Kettlebell Sumo Squat Off Stepbox

Weights or Machine

Kick-out Sit (Wall)

Duration

Kneeling Face-Down Adductor Stretch

Duration

Kneeling Forward Hip Circle

Reps Only

Kneeling Jump Squat

Bodyweight

Kneeling Pulse

Reps Only

Kneeling Side Leg Kick

Reps Only

Kneeling Single Hamstring Curl

Reps Only

Landmine Hack Squat

Weights or Machine

Landmine One-Leg RDL

Weights or Machine

Landmine One-Leg Romanian Deadlift

Weights or Machine

Landmine Overhead Rear Lunge

Weights or Machine

Landmine Romanian Deadlift

Weights or Machine

Lever Abduction Squat

Weights or Machine

Lever Calf Stretch (Plate Loaded)

Weights or Machine

Lever Chair Squat

Weights or Machine

Lever Glute Press

Weights or Machine

Lever Hip Thrust (w/ Resistance Band)

Weighted Bodyweight

Lever Horizontal One-leg Press

Weights or Machine

Lever Kneeling Reverse Hyperextension

Weights or Machine

Lever One-Leg Hip Thrust

Weights or Machine

Lever Pendulum Squat

Weights or Machine

Lever Pistol Squat

Weights or Machine

Lever Reverse Hyperextension

Weights or Machine

Lever Seated One-Leg Squat

Weights or Machine

Lever Seated One-Leg Wide Squat

Weights or Machine

Lever Seated Single Calf Press

Weights or Machine

Lever Seated Squat Calf Raise on Leg Press Machine

Weights or Machine

Lever Standing Leg Raise

Weights or Machine

Lever T-Bar Romanian Deadlift

Weights or Machine

Lying Alternate Hip Extension

Reps Only

Lying Frog Kick

Reps Only

Lying Leaning Against the Wall Stretch

Duration

Lying Single Straight Leg Hip Extension

Reps Only

March Sit (Wall)

Duration

Nordic Hamstring Curl

Bodyweight

One-Arm Overhead Dumbbell Squat

Weights or Machine

One-Leg Board Jump

Reps Only

One-Leg Extension (w/ Stability Ball)

Reps Only

One-Leg Heel Touch Squat

Reps Only

One-Leg Hip Thrust Jump

Reps Only

One-Leg Low Box Squat

Reps Only

One-Leg Platform Slide

Reps Only

One-Leg Quarter Squat

Reps Only

One-Leg Sit (Wall)

Duration

One-Leg Star Balance

Duration

Peroneals Stretch

Reps Only

Pilates Leg Pull Side

Reps Only

Pilates Lever Abduction Leg Raise

Weights or Machine

Pistol Squat to Box

Bodyweight

Plyo Sit Squat (Wall)

Bodyweight

Power Sled Backward Push

Weighted Distance

Power Sled Rear Drag

Weighted Distance

Press Under

Weights or Machine

Prisoner Get-Up

Reps Only

PVC Hip Hinge

Reps Only

PVC Overhead Squat

Reps Only

Raised-Foot Shin Stretch

Duration

Reverse Leg Extension

Weights or Machine

Reverse Lunge High Knee Forward Lunge

Reps Only

Ring Leg Curl

Weights or Machine

Rocking Ankle Stretch

Reps Only

Roll Anterior Calf Foam Rolling

Reps Only

Roll Ball Adductor

Duration

Roll Ball Calf

Reps Only

Roll Ball Tensor Fasciae Latae

Duration

Roll Hip Thrust

Reps Only

Roll Peroneal (One-Leg) Side-Lying on Floor

Reps Only

Roll Quadriceps (Vastus Lateralis) Lying on Floor

Duration

Roll Rectus Femoris

Duration

Roll Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed-Leg)

Duration

Safety Bar Elevated Heel Squat

Weights or Machine

Seated Hip Stretch (w/ Opposite Leg From Behind)

Reps Only

Self-Anterior Calf Foam Rolling

Duration

Shrimp Squat

Bodyweight

Side Bench Squat

Reps Only

Side-Lying Diagonal Backward Leg Raise

Reps Only

Single Lean-back Quadriceps Stretch

Duration

Sled Calf Press on Leg Press

Weights or Machine

Sled Lying Calf Press

Weights or Machine

Sled One-Leg Hack Squat

Weights or Machine

Sled Reverse Hack Squat

Weights or Machine

Sliding Leg Curl on Floor (w/ Towel)

Reps Only

Smith Frankenstein Squat

Weights or Machine

Smith Frog Hip Thrust

Weights or Machine

Smith Good Morning Off Pins

Weights or Machine

Smith Kneeling Hip Thrust

Weights or Machine

Smith Kneeling Rear Kick

Weights or Machine

Smith Lateral Step-Up

Weights or Machine

Smith Leg Press

Weights or Machine

Smith One-Leg Deadlift

Weights or Machine

Smith One-Leg Floor Calf Raise

Weights or Machine

Smith Reverse Calf Raise

Weights or Machine

Smith Seated One-Leg Calf Raise

Weights or Machine

Smith Toe Raise

Weights or Machine

Smith Zercher Squat

Weights or Machine

Split Sprinter Low Lunge

Reps Only

Split Squat (w/ Roll)

Reps Only

Squatting Achilles Stretch

Duration

Stability Ball One-Leg Squat

Reps Only

Standing Bent-Knee Figure 8

Reps Only

Standing Figure Four Pose

Duration

Standing Hip Out Adductor Stretch

Reps Only

Standing Leg Circle

Reps Only

Standing Leg Slide (w/ Towel)

Reps Only

Standing Leg Tuck Hip Stretch

Reps Only

Standing Leg Under Abductor Stretch

Duration

Standing One-Leg High Knee To Butt Kick (w/ Support)

Reps Only

Standing Peroneus Muscle Stretch

Reps Only

Standing Tibialis Anterior Stretch

Duration

Stick Lunge (w/ Overhead Raise Stretch)

Reps Only

Stick Twist Lunge Stretch

Reps Only

Strongman Front Chest Squat

Weights or Machine

Suspender Calf Raise

Reps Only

Suspender Forward Lunge (w/ Rear Fly)

Weights or Machine

Suspender Hamstring Runner

Reps Only

Suspender Hip Abduction

Reps Only

Suspender Hip Bridge

Reps Only

Suspender Lunge Back Crossover

Reps Only

Suspender One-Leg Deadlift

Reps Only

Suspender One-Leg Split Squat (Self Assisted)

Assisted Bodyweight

Suspender One-Leg Squat

Reps Only

Suspender Rear Lunge

Reps Only

Suspender Side Cross Lunge

Reps Only

Suspender Side Lunge

Weights or Machine

Suspender Side Stretch

Duration

Suspender Sprinter

Reps Only

Suspender Squat (Arms Overhead)

Weights or Machine

Suspender Squat Jump

Bodyweight

Suspender Straight Hip Leg Curl

Reps Only

Tightrope Walk

Duration

Trap Bar Jump Squat

Weighted Bodyweight

Vibrate Plate Lunge

Weights or Machine

Weighted Chain Sumo Deadlift

Weighted Bodyweight

Weighted Cossack Squat

Weighted Bodyweight

Weighted Counterbalanced Squat

Weighted Bodyweight

Weighted Donkey Calf Raise

Weighted Bodyweight

Weighted Frog Pump

Weighted Bodyweight

Weighted Lunge (w/ Swing)

Weighted Bodyweight

Weighted Lying Hip Abduction

Weighted Bodyweight

Weighted One-Leg Lift

Weighted Bodyweight

Weighted Overhead Press Step-Up

Weighted Bodyweight

Weighted Sissy Squat

Weighted Bodyweight

1-to-2 Jump Box

Bodyweight

2-to-1 Jump Box

Bodyweight

45-Degrees Hip Extension Glute Focused

Weights or Machine

Adductor Stretch

Reps Only

All-Fours Squat Stretch

Duration

Assisted Bulgarian Split Squat

Assisted Bodyweight

Balance Board

Duration

Band Bent-leg Side Kick (Kneeling)

Weights or Machine

Band Bent-over Hip Extension

Weights or Machine

Band Bulgarian Squat

Weights or Machine

Band Clam

Weights or Machine

Band Cross Abduction

Reps Only

Band Duck Walk

Weights or Machine

Band Elevated Glute Bridge

Weights or Machine

Band Glute Bridge Abduction

Weights or Machine

Band Good Morning

Weights or Machine

Band Hip Adduction

Reps Only

Band Hip Extension

Weights or Machine

Band Hip Lift

Weights or Machine

Band Jump Squat

Weighted Bodyweight

Band Kneeling Back Kick

Weights or Machine

Band Kneeling Rear Kick

Weights or Machine

Band Lying Leg Curl

Weights or Machine

Band Lying Leg Press

Weights or Machine

Band One-Leg Calf Raise

Weights or Machine

Band One-Leg Glute Bridge

Weights or Machine

Band One-Leg Glute Bridge (w/ Straight Leg)

Weights or Machine

Band One-Leg Kickback

Weights or Machine

Band Pull Through

Weights or Machine

Band Reverse Hyperextension

Weights or Machine

Band Seated Bent-Knee Abduction

Weights or Machine

Band Seated Hip Abduction

Weights or Machine

Band Shuttle

Weights or Machine

Band Side Walk Squat

Weights or Machine

Band Single Stiff Leg Deadlift

Weights or Machine

Band Squat Twist

Weights or Machine

Band Standing Balance Glute Kickback

Weights or Machine

Band Standing Hip Extension

Weights or Machine

Band Standing Leg Curl

Weights or Machine

Band Standing Leg Extension

Weights or Machine

Band Standing Leg Raise

Reps Only

Band Straight-Back Stiff-Leg Deadlift

Weights or Machine

Bar Band Squat

Weights or Machine

Barbell Band Hip Thrust

Weighted Bodyweight

Barbell Banded Romanian Deadlift

Weights or Machine

Barbell Banded Squat

Weights or Machine

Barbell Banded Sumo Deadlift

Weights or Machine

Barbell Bench Squat

Weights or Machine

Barbell Curtsey Lunge

Weights or Machine

Barbell Elevated Heel Squat

Weights or Machine

Barbell Floor Calf Raise

Weights or Machine

Barbell Front Bench Squat

Weights or Machine

Barbell Front Rack Split Squat

Weights or Machine

Barbell Front Squat (From Blocks)

Weights or Machine

Barbell Front-Rack Rear Lunge

Weights or Machine

Barbell Good Morning

Weights or Machine

Barbell KAS Glute Bridge

Weights or Machine

Barbell Low Split Squat

Weights or Machine

Barbell One-Leg Hip Thrust

Weighted Bodyweight

Barbell One-Leg Split Squat

Weights or Machine

Barbell Overhead Lunge

Weights or Machine

Barbell Overhead Squat

Weights or Machine

Barbell Paused Sumo Deadlift

Weights or Machine

Barbell Pin Squat

Weights or Machine

Barbell Romanian Deadlift From Deficit

Weights or Machine

Barbell Seated Calf Raise

Weights or Machine

Barbell Side Split Squat

Weights or Machine

Barbell Split Jump

Weighted Bodyweight

Barbell Squat (w/ Hanging Band Technique)

Weights or Machine

Barbell Staggered-Stance Hip Thrust

Weights or Machine

Barbell Standing Rocking Leg Calf Raise

Weights or Machine

Barbell Stiff-Leg Good Morning

Weights or Machine

Barbell Sumo Deadlift From Blocks

Weights or Machine

Barbell Sumo Deadlift From Deficit

Weights or Machine

Barbell Wide Stance Stiff-Leg Deadlift

Weights or Machine

Barbell Zercher Squat

Weights or Machine

Body Extension

Reps Only

Bodyweight B-Stance Good Morning

Reps Only

Bodyweight Elevated Heel Squat

Bodyweight

Bodyweight Frog Pump

Reps Only

Bodyweight Lying Leg Curl

Reps Only

Bodyweight One-Leg RDL

Reps Only

Bodyweight One-Leg Squat (w/ Support)

Assisted Bodyweight

Bodyweight One-Leg Wall Squat

Duration

Bodyweight Supported Squat

Assisted Bodyweight

Bottle-Weighted Forward Lunge

Weighted Bodyweight

Cable Deadlift

Weights or Machine

Cable Donkey Kickback

Weights or Machine

Cable Forward Lunge

Weights or Machine

Cable Front Squat

Weights or Machine

Cable Front Squat (w/ V Bar)

Weights or Machine

Cable Hip Abduction

Weights or Machine

Cable Hip Abduction (Toe In)

Weights or Machine

Cable Kneeling Glute Kickback

Weights or Machine

Cable Lateral Lunge

Weights or Machine

Cable Lunge

Weights or Machine

Cable Pull-through

Weights or Machine

Cable Stand-up

Weights or Machine

Cable Standing Hip Extension

Weights or Machine

Cable Standing Hip Flexion

Weights or Machine

Cable Standing Leg Curl

Weights or Machine

Calf Raise from Deficit (w/ Chair Supported)

Reps Only

Calf Stretch (w/ Rope)

Duration

Cossack Squat

Reps Only

Couch Stretch

Duration

Crossed-Arms Front Leg Kick

Reps Only

Crouching Heel Back Calf Stretch

Duration

Depth Jump to Broad Jump

Bodyweight

Double Lean-Back Quadriceps Stretch

Duration

Duck Walk

Duration

Dumbbell Banded Hip Thrust

Weighted Bodyweight

Dumbbell Banded Wall Sit

Weighted Duration

Dumbbell Bar Grip Sumo Squat

Weights or Machine

Dumbbell Bench One-Leg Squat

Weighted Bodyweight

Dumbbell Bench Squat

Weights or Machine

Dumbbell Bulgarian Split Squat from Deficit

Weights or Machine

Dumbbell Decline Bench Lunge

Weights or Machine

Dumbbell Glute-Dominant Step-Up

Weighted Bodyweight

Dumbbell Goblet Box Squat

Weights or Machine

Dumbbell Goblet Bulgarian Split Squat

Weighted Bodyweight

Dumbbell Goblet Split Squat Front Foot Elevated

Weighted Bodyweight

Dumbbell Hack Squat

Weights or Machine

Dumbbell Ipsilateral Split Squat

Weights or Machine

Dumbbell Jumping Squat

Weighted Bodyweight

Dumbbell KAS Glute Bridge

Weighted Bodyweight

Dumbbell One-Arm Overhead Lunge

Weighted Bodyweight

Dumbbell One-Leg Calf Raise

Weighted Bodyweight

Dumbbell One-Leg Deadlift (w/ Stepbox Support)

Weights or Machine

Dumbbell One-Leg Glute Bridge

Weighted Bodyweight

Dumbbell One-Leg Hip Thrust

Weighted Bodyweight

Dumbbell One-Leg Squat

Weighted Bodyweight

Dumbbell Overhead Side Lunge

Weights or Machine

Dumbbell Overhead Squat

Weighted Bodyweight

Dumbbell Plyo Squat

Weighted Bodyweight

Dumbbell RDL Stretch

Weights or Machine

Dumbbell Rear Lunge From Step

Weights or Machine

Dumbbell Rear Lunge Front Raise

Weights or Machine

Dumbbell Reverse Lunge from Deficit

Weights or Machine

Dumbbell Seated One-Leg Calf Raise

Weighted Bodyweight

Dumbbell Seated One-Leg Calf Raise Hammer Grip

Weights or Machine

Dumbbell Split Jump

Weighted Bodyweight

Dumbbell Split Squat Front Foot Elevated

Weights or Machine

Dumbbell Squat Lunge Jump Complex

Weighted Bodyweight

Dumbbell Staggered-Stance Romanian Deadlift

Weights or Machine

Dumbbell Standing One-Leg Calf Raise

Weights or Machine

Dumbbell Stiff-Leg Deadlift on Bench

Weights or Machine

Dumbbell Sumo Pull-Through

Weights or Machine

Dumbbell Sumo Squat (Back on Stability Ball Wall)

Weights or Machine

Dumbbell Supported Squat

Weights or Machine

Dumbbell Walking Calf Raise

Weights or Machine

Elevated One-Leg Squat

Bodyweight

Elevated Seated Calf Raise

Weights or Machine

Elevated Side Lunge

Reps Only

Exercise Ball Hip Flexor Stretch

Duration

Exercise Ball Seated Hamstring Stretch

Duration

Feet and Ankles Side-to-Side Stretch

Reps Only

Flexion And Extension Hip Stretch

Duration

Forward Pulse Lunge (w/ Hands Overhead)

Reps Only

Frog Hip Thrust

Reps Only

Frog Hop

Bodyweight

Frog Squat

Reps Only

Front Cross-over Shin Stretch

Duration

Front Groin Kick Kickboxing

Reps Only

Front Kick Kickboxing (w/ Partner)

Reps Only

Front Knee Kick Kickboxing (w/ Partner)

Reps Only

Front Snap Kick Kickboxing

Reps Only

Glute Bridge One-Leg on Bench

Reps Only

Glute Ham Raise (w/ Extended Arms)

Weights or Machine

Glute March

Reps Only

Hip Abduction (w/ Flexion in Front Stretch)

Duration

Hip Adduction

Reps Only

Hip External Rotator Stretch

Duration

Hip Flexor Stretch Rear-Foot Elevated

Duration

Hip Lateral Rotation (External Rotation)

Reps Only

Intermediate Hip Flexor And Quad Stretch

Duration

Inverse Leg Curl

Weights or Machine

Kettlebell Contralateral Reverse Lunge

Weights or Machine

Kettlebell Front Rack Walking Lunge

Weighted Distance

Kettlebell Goblet Curtsey Lunge

Weighted Bodyweight

Kettlebell Ipsilateral Reverse Lunge

Weighted Bodyweight

Kettlebell Lunge Pass-Through

Weights or Machine

Kettlebell One-Legged Deadlift

Weights or Machine

Kettlebell Side Squat Step

Weighted Bodyweight

Kettlebell Single Front Squat

Weighted Bodyweight

Kettlebell Single-leg Step-up

Weighted Bodyweight

Kettlebell Suitcase Deadlift

Weights or Machine

Kettlebell Swing Clean-Grip Front Squat

Weights or Machine

Kettlebell Unilateral Farmer's Walk

Weighted Distance

Kettlebell-Assisted Bulgarian Split Squat

Assisted Bodyweight

Kneeling Heel-Down Achilles Stretch

Reps Only

Kneeling Hip Thrust

Reps Only

Kneeling Leg Half Circle

Reps Only

Kneeling Leg Out Adductor Stretch

Duration

Kneeling Straight Leg Side Kick

Reps Only

Landmine Deadlift

Weights or Machine

Landmine Front Squat

Weights or Machine

Landmine Rear Lunge

Weights or Machine

Landmine Squat

Weights or Machine

Landmine Sumo Squat

Weights or Machine

Lateral Speed Step

Reps Only

Leaning Abductor Stretch

Duration

Leaning Heel-Back Achilles Stretch

Duration

Leg-Over-Knee Glute Bridge

Reps Only

Lever Adduction Thrust

Weights or Machine

Lever Alternate Leg Extension

Weights or Machine

Lever Belt Squat

Weights or Machine

Lever Calf Raise

Weights or Machine

Lever Donkey Calf Raise

Weights or Machine

Lever Hip Extension

Weights or Machine

Lever Hip Thrust (Plate Loaded)

Weights or Machine

Lever Kneeling Leg Curl (Plate Loaded)

Weights or Machine

Lever Lying One-Leg Curl

Weights or Machine

Lever One-Leg Extension (Plate Loaded)

Weights or Machine

Lever Reverse Vertical Hack Squat

Weights or Machine

Lever Seated One-Leg Calf Raise

Weights or Machine

Lever Seated Squat

Weights or Machine

Lever Side Hip Abduction

Weights or Machine

Lever Side Hip Adduction

Weights or Machine

Lever Standing Rear Kick

Weights or Machine

Lying Cross-Over Knee Pull-Up Stretch

Duration

Lying Hip Flexor

Reps Only

Lying Hip Lift

Reps Only

Lying Leg Tuck Hip Stretch

Duration

Medicine Ball Lunge (w/ Biceps Curl)

Weighted Bodyweight

Medicine Ball One-Leg Deadlift

Weighted Bodyweight

Medicine Ball Throw Squat (w/ Wall)

Weighted Bodyweight

Monster Walk

Reps Only

Narrow Squat from Deficit

Bodyweight

One-Leg Bench Squat

Reps Only

One-Leg Bodyweight Deadlift (w/ Arm and Leg Extended)

Reps Only

One-Leg Box Jump

Reps Only

One-Leg Bridge (w/ Hip Flexion)

Reps Only

One-Leg Deadlift (w/ Knee Lift)

Reps Only

One-Leg Donkey Calf Raise

Reps Only

One-Leg Foot Touch

Reps Only

One-Leg Glute Bridge (w/ External Rotation)

Reps Only

One-Leg Glute Bridge (w/ Knee to Chest)

Reps Only

One-Leg Kickback (w/ Bench Support)

Reps Only

One-Leg Push-Off

Reps Only

One-Leg Squat (Pistol)

Bodyweight

One-Leg Squat (w/ Support)

Assisted Bodyweight

One-Leg Squat (w/ Support) (Pistol)

Reps Only

Pilates Lying Double Leg Kick

Reps Only

Pilates Lying One-Leg Circle

Reps Only

Pilates Lying One-Leg Kick

Reps Only

Plantar Flexor And Foot Inverter Stretch

Duration

Plyo Side Lunge Stretch

Reps Only

Power Sled Drag

Weighted Distance

Quadriceps Stretch On Box

Duration

Quadruped Leg Curl

Reps Only

Rear Lunge from Deficit

Reps Only

Rear-Shift Lunge from Deficit

Reps Only

Recumbent Hip External Rotator And Hip Extensor Stretch

Duration

Recumbent Hip External Rotator And Hip Extensor Stretch (Crossed Leg)

Reps Only

Recumbent Knee Flexor Stretch

Reps Only

Recumbent Knee Flexor Stretch (w/ Towel)

Duration

Rocking Frog Stretch

Reps Only

Roll Calf

Duration

Roll Calf (One-Leg)

Reps Only

Roll Glutes Sitting on Floor

Duration

Roll Hamstring and Glute Sitting on Floor

Duration

Roll Hamstring Sitting on Floor

Duration

Safety Bar Front Squat

Weights or Machine

Seated Ankle Stretch

Duration

Seated Hip External Rotator And Hip Extensor Stretch

Reps Only

Seated Hip Stretch (w/ Slightly Bent Leg)

Duration

Seated Knee Flexor And Hip Adductor Stretch

Reps Only

Side Hip Abduction

Reps Only

Side Split

Duration

Side-lying Hip Adduction

Reps Only

Side-Lying Hip Adduction (Left)

Reps Only

Side-Lying Leg Circle

Reps Only

Side-Lying Outward Knee Kick

Reps Only

Side-Step Rear Delt Row

Weights or Machine

Single Heel Drop Achilles Stretch

Duration

Single Straight-Leg Glute Bridge Hold

Duration

Sissy Squat

Weights or Machine

Sitting Foot-To-Chest Buttocks Stretch

Duration

Sitting Toe Pull Achilles Stretch

Duration

Skater Squat

Reps Only

Ski Step

Reps Only

Sled 45-Degrees Calf Press

Weights or Machine

Sled 45-Degrees One-Leg Press

Weights or Machine

Sled Angled One-Leg Press

Weights or Machine

Sled Closer Hack Squat

Weights or Machine

Sled Lying Squat

Weights or Machine

Sled One-Leg Calf Press on Leg Press

Weights or Machine

Sled Wide Hack Squat

Weights or Machine

Smith Banded Full Squat

Weights or Machine

Smith Bent-Knee Good Morning

Weights or Machine

Smith Chair Squat

Weights or Machine

Smith Front Squat (Clean Grip)

Weights or Machine

Smith Lying Lift (On Hip)

Weights or Machine

Smith One-Leg Split Squat

Weights or Machine

Smith Sumo Chair Squat

Weights or Machine

Split Sprinter High Lunge

Reps Only

Squat Hold Calf Raise

Duration

Squat Mobility Complex

Duration

Squat Mobility Twist

Duration

Squat on Bosu Ball

Reps Only

Squatting Toe Stretch

Duration

Standing Balance Hip Rotation

Reps Only

Standing Balance Outer Hip Stretch

Duration

Standing Half Bend

Reps Only

Standing Hamstring and Calf Stretch (w/ Strap)

Reps Only

Standing Hip Abduction (Bent Knee)

Reps Only

Standing Hip Adduction

Reps Only

Standing Hip Adduction Stretch

Duration

Standing Hip Extension (Bent Knee)

Reps Only

Standing Leg Cross Abductor Stretch

Reps Only

Standing Leg Resting Hip Stretch

Duration

Standing Leg-up Adductor Stretch

Duration

Standing Leg-Up Hamstring Stretch

Duration

Standing One-Leg Curl

Reps Only

Standing Raised Leg Hip Adductor Stretch

Duration

Standing Reach-Down Hamstring Crossed Legs Stretch

Duration

Standing Rotational Hip Stretch

Reps Only

Standing Shin Stretch

Reps Only

Standing Toe Extensor Stretch

Reps Only

Standing Toe-Up Achilles Stretch

Reps Only

Standing Wide Knees Adductor Stretch

Reps Only

Step-up Crossover

Reps Only

Stepdown Squat

Reps Only

Supported One-Leg Standing Hip Flexor And Knee Extensor Stretch

Duration

Supported Squat

Assisted Bodyweight

Suspended Split Squat

Weights or Machine

Suspender Hip Hinge

Weights or Machine

Suspender Jump Squat

Reps Only

Suspender Squat

Weights or Machine

Suspension Sumo Squat

Weights or Machine

Transverse Plane Dumbbell Lunge

Weights or Machine

Transverse Step-Up

Reps Only

Trap Bar Banded Deadlift

Weights or Machine

Trap Bar Deadlift from Deficit

Weights or Machine

Twist Squat

Bodyweight

Twisted Leg Lunge Pose

Duration

Wall Sit From Deficit

Duration

Weighted Exercise Ball Wall Squat

Weighted Bodyweight

Weighted One-Leg Hip Thrust

Weighted Bodyweight

Weighted Seated Single Calf Raise

Weighted Bodyweight

Weighted Squat Jump (w/ Plate)

Weighted Bodyweight

X Band Side Walk

Weights or Machine

Assisted Lying Hamstring Stretch

Assisted Bodyweight

Back-and-Forth Step

Reps Only

Back-Forward Leg Swing

Reps Only

Band Calf Raise

Weights or Machine

Band Hip Abduction

Weights or Machine

Band Hip Thrust

Weights or Machine

Band Lateral Step And Squat

Weights or Machine

Band Leg Curl

Weights or Machine

Band Leg Kickback

Weights or Machine

Band Leg Lift

Weights or Machine

Band Overhead Squat

Weights or Machine

Band Seated Calf Stretch

Reps Only

Band Side Lunge

Weights or Machine

Band Split Squat

Weights or Machine

Band Squat Step Out

Weights or Machine

Band Standing Hip Abduction

Weights or Machine

Band Step-up

Weighted Bodyweight

Band Stiff-Leg Deadlift

Weights or Machine

Band Two-Leg Calf Raise

Weights or Machine

Band Walk

Weights or Machine

Barbell Box Squat

Weights or Machine

Barbell Clean Deadlift

Weights or Machine

Barbell Clean-Grip Front Squat

Weights or Machine

Barbell Front Rack Lunge

Weights or Machine

Barbell Front Rack Walking Lunge

Weights or Machine

Barbell Front Step-Up

Weights or Machine

Barbell Glute Bridge (Hands on Bar)

Weights or Machine

Barbell Glute Bridge (w/ Two Legs on Bench)

Weighted Bodyweight

Barbell Hack Squat

Weights or Machine

Barbell Jump Squat

Weighted Bodyweight

Barbell Lateral Lunge

Weights or Machine

Barbell One-Leg Deadlift

Weights or Machine

Barbell Quarter Squat

Weights or Machine

Barbell Speed Squat

Weights or Machine

Barbell Squat (w/ Chains)

Weights or Machine

Barbell Step-Up

Weights or Machine

Barbell Sumo Romanian Deadlift

Weights or Machine

Bench Full Squat

Bodyweight

Bench Hip Extension

Reps Only

Bent-Knee Back to Side Kick

Reps Only

Bent-Leg Side Kick (Kneeling)

Reps Only

Bodyweight Good Morning

Reps Only

Bodyweight Heel-Elevated Squat

Bodyweight

Bodyweight Low Split Squat

Reps Only

Bodyweight One-Leg Deadlift

Reps Only

Bodyweight One-Leg Squat

Bodyweight

Bridge Hip Abduction

Reps Only

Cable Romanian Deadlift

Weights or Machine

Cable Standing Calf Raise

Weights or Machine

Crossover Reverse Lunge

Reps Only

Curtsey Squat

Reps Only

Depth Jump

Bodyweight

Donkey Calf Raise

Reps Only

Dumbbell Contralateral Forward Lunge

Weights or Machine

Dumbbell Curtsey Lunge

Weights or Machine

Dumbbell Forward-Leaning Lunge

Weights or Machine

Dumbbell Front Rack Lunge

Weights or Machine

Dumbbell Glute-Dominant Bulgarian Split Squat

Weighted Bodyweight

Dumbbell Goblet 2 Sec Hold Squat

Weights or Machine

Dumbbell Goblet Curtsey Lunge

Weights or Machine

Dumbbell Goblet Split Squat

Weights or Machine

Dumbbell Good Morning

Weights or Machine

Dumbbell Lateral Lunge (w/ Bicep Curl)

Weighted Bodyweight

Dumbbell Lateral Step-Up

Weighted Bodyweight

Dumbbell Low Split Squat

Weights or Machine

Dumbbell Lunge (w/ Bicep Curl)

Weights or Machine

Dumbbell One-Arm Lunge

Weights or Machine

Dumbbell One-Leg Deadlift

Weights or Machine

Dumbbell One-Leg Split Squat

Weighted Bodyweight

Dumbbell One-Leg Step-Up

Weighted Bodyweight

Dumbbell Overhead Lunge

Weighted Bodyweight

Dumbbell Overhead Walking Lunge

Weighted Bodyweight

Dumbbell Press Squat

Weights or Machine

Dumbbell Side Lunge

Weights or Machine

Dumbbell Side Squat

Weights or Machine

Dumbbell Single Stiff-Leg Deadlift

Weights or Machine

Dumbbell Step-up (w/ Knee Raise)

Weighted Bodyweight

Dumbbell Step-up Lunge

Weights or Machine

Dumbbell Step-up Split Squat

Weighted Bodyweight

Dumbbell Wall Squat

Weighted Bodyweight

Dumbbell-Assisted Bulgarian Split Squat

Assisted Bodyweight

Elevated Standing One-Leg Calf Raise

Reps Only

Elevated Two-Leg Hip Thrust

Reps Only

Exercise Ball Leg Curl

Reps Only

Forward-to-Side-to-Rear Lunge

Reps Only

Front-Back Leg Raise

Reps Only

Glute Bridge One-Leg on Floor (Straight Leg)

Reps Only

Glute Bridge Two Legs on Bench

Reps Only

Half-Squat Side Reach

Reps Only

Heel Press

Duration

Heel-to-Toe Walk

Reps Only

Hip Clam Shell

Reps Only

Jump Lunge To Feet Jack

Bodyweight

Jump Split (w/ Hands on Hip)

Reps Only

Jump Step-Up

Reps Only

Kettlebell Box Squat

Weights or Machine

Kettlebell Goblet Squat Jump

Weighted Bodyweight

Kettlebell Lateral Lunge

Weighted Bodyweight

Kettlebell Lunge (w/ Twist)

Weighted Bodyweight

Kettlebell One-Leg Deadlift

Weights or Machine

Kettlebell Rear Lunge

Weights or Machine

Kettlebell Romanian Deadlift

Weights or Machine

Kettlebell Side Lunge

Weights or Machine

Kettlebell Split Squat

Weighted Bodyweight

Kettlebell Step-up

Weighted Bodyweight

Kettlebell Straight-Leg Deadlift

Weights or Machine

Kick Leg Bent

Reps Only

Kneeling Straight Leg Kickback (Left)

Reps Only

Kneeling Toe-Up Hamstring Stretch

Duration

Lateral Bound

Reps Only

Lateral Box Jump

Bodyweight

Lateral Step-up

Reps Only

Lateral Step-up (w/ Knee Drive)

Reps Only

Leg Curl (w/ Stability Ball)

Reps Only

Leg Front Kick

Reps Only

Lever Alternate Leg Press (Plate Loaded)

Weights or Machine

Lever Calf Press (Plate Loaded)

Weights or Machine

Lever Deadlift

Weights or Machine

Lever Full Squat

Weights or Machine

Lever Hack Squat

Weights or Machine

Lever Hip Thrust

Weights or Machine

Lever Hip Thrust (w/ Stepbox)

Weights or Machine

Lever Linear Hack Squat

Weights or Machine

Lever One-Leg Extension

Weights or Machine

Lever Rotary Calf

Weights or Machine

Lever Seated Calf Press

Weights or Machine

Lever Seated One-Leg Press

Weights or Machine

Lever Seated Wide Squat

Weights or Machine

Lever Squat (Plate Loaded)

Weights or Machine

Lever Standing Hip Extension

Weights or Machine

Lever Standing Leg Curl

Weights or Machine

Lying Calf Stretch

Duration

Lying Quadriceps Stretch

Reps Only

Medicine Ball Squat Jump

Weighted Bodyweight

One-Leg Bridge (w/ Outstretched Leg)

Reps Only

One-Leg Bridge (w/ Outstretched Leg) (Left)

Reps Only

One-Leg Calf Raise (w/ a Dumbbell)

Weights or Machine

One-Leg Hip Bridge (Straight Leg)

Reps Only

One-Leg Hip Thrust

Reps Only

One-Leg Stride Jump

Reps Only

One-Leg Vertical Jump

Reps Only

Plantar Flexion Stretch

Duration

Power Sled Push

Weighted Distance

Raised-Leg Knee Flexor Stretch

Duration

Run and Half-Knee Bend

Reps Only

Seated Bent-Knee To Chest Buttock Stretch

Reps Only

Seated Groin Stretch

Reps Only

Side Split Squat

Reps Only

Side-Lying Clam

Reps Only

Side-Lying Feet Raise

Reps Only

Side-to-Side Box Shuffle

Reps Only

Side-to-Side Leg Swing

Reps Only

Side-to-Wide Squat

Bodyweight

Single Curtsy Lunge

Reps Only

Single Heel Drop Calf Stretch

Duration

Single Straight-Leg Glute Bridge Hold (Left)

Duration

Single-leg Hip Thrust

Reps Only

Sitting Wide-Leg Adductor Stretch

Duration

Sled Full Hack Squat

Weights or Machine

Sled Glute-Dominant Leg Press

Weights or Machine

Sled Hack Squat

Weights or Machine

Smith Calf Raise (w/ Block)

Weights or Machine

Smith Hack Squat

Weights or Machine

Smith Hip Thrust

Weights or Machine

Smith Low Bar Squat

Weights or Machine

Smith Rear Lunge

Weights or Machine

Smith Seated Calf Raise

Weights or Machine

Smith Split Squat

Weights or Machine

Smith Squat to Bench

Weights or Machine

Smith Stiff-Legged Deadlift

Weights or Machine

Smith Sumo Deadlift

Weights or Machine

Squat Mobility

Duration

Squat Tip Toe

Reps Only

Staggered-Leg Glute Bridge

Reps Only

Stair Jump

Bodyweight

Standing Bent-Knee Hip Adductor Stretch

Reps Only

Standing Gastrocnemius Calf Stretch

Duration

Standing Heel-Back Achilles Stretch

Duration

Standing High Leg Bent Knee Hamstring Stretch

Duration

Standing Hip Extension (Straight Leg)

Reps Only

Standing Outer Hip Stretch

Reps Only

Standing Scissors

Reps Only

Standing Wide-Leg Adductor Stretch

Duration

Static Lunge Kick

Reps Only

Straight-Leg Glute Bridge

Reps Only

Straight-Leg Hip Bridge

Reps Only

Straight-Leg Outer Hip Abductor

Reps Only

Sumo Squat Floor Touch

Bodyweight

Toe Squat Stretch

Duration

Toy Soldier Dynamic Stretch

Reps Only

Twist Step Stretch

Duration

Weighted Squat

Weighted Bodyweight

Weighted Stretch Lunge

Weighted Bodyweight

Wide Glute Pulse Bridge

Reps Only

Wide Stance Jump Squat to Narrow Stance Jump Squat

Bodyweight

Alternate High Hop

Reps Only

Alternate Sprinter Lunge

Reps Only

Alternating Step-Out

Reps Only

Ankle Circle

Reps Only

Ankle Plantar Flexion

Reps Only

Backward Jump

Bodyweight

Band Bent-Leg Kickback (Kneeling)

Weights or Machine

Band Deadlift

Weights or Machine

Band Full Squat

Weights or Machine

Band Glute Bridge

Weights or Machine

Band Lateral Walk

Reps Only

Band Lunge

Weights or Machine

Band Side Walk

Weights or Machine

Band Squat

Weights or Machine

Band Squat Jump

Weights or Machine

Barbell Front Squat

Weights or Machine

Barbell Glute Bridge

Weights or Machine

Barbell Hip Thrust

Weights or Machine

Barbell Hip Thrust (w/ Resistance Band)

Weighted Bodyweight

Barbell Narrow Stance Squat

Weights or Machine

Barbell Rear Lunge

Weights or Machine

Barbell Split Squat

Weights or Machine

Barbell Standing Calf Raise

Weights or Machine

Barbell Step-up

Weights or Machine

Barbell Stiff-Legged Deadlift

Weights or Machine

Barbell Straight-Leg Deadlift

Weights or Machine

Barbell Sumo Deadlift

Weights or Machine

Barbell Sumo Squat

Weights or Machine

Barbell Weighted Front Chest Squat

Weights or Machine

Basic to Cross Donkey Kick

Reps Only

Bent-Leg Kickback (Kneeling)

Reps Only

Bodyweight Bench Squat

Bodyweight

Bodyweight Drop Jump Squat

Bodyweight

Bodyweight Glute-Dominant Step-Up

Reps Only

Bodyweight Overhead Squat

Bodyweight

Bodyweight Pulse Squat

Reps Only

Bodyweight Reverse Lunge (w/ Overhead Reach)

Reps Only

Bodyweight Slow-to-Explosive Squat

Bodyweight

Bodyweight Standing Pulse Calf Raise

Reps Only

Bodyweight Walking Calf Raise

Reps Only

Box Jump

Bodyweight

Bulgarian Split Squat

Weights or Machine

Bulgarian Split Squat (w/ Chair)

Reps Only

Butt Bridge

Reps Only

Cable Seated Leg Extension

Weights or Machine

Calf Push Stretch (w/ Hands Against Wall)

Reps Only

Calf Stretch (w/ Hands Against Wall)

Duration

Calf Stretch Static Position

Duration

Crossover Kneeling Hip Flexor Stretch

Duration

Deep Knee Bend

Bodyweight

Diagonal Lunge

Reps Only

Double Jump Squat

Bodyweight

Double-Leg Butt Kick

Reps Only

Dumbbell Bulgarian Split Squat

Weighted Bodyweight

Dumbbell Deadlift

Weights or Machine

Dumbbell Front Squat

Weights or Machine

Dumbbell Glute Bridge

Weighted Bodyweight

Dumbbell Goblet Squat

Weights or Machine

Dumbbell Goblet Sumo Squat

Weights or Machine

Dumbbell Hip Thrust

Weighted Bodyweight

Dumbbell Lateral Lunge

Weights or Machine

Dumbbell Narrow Stance Squat

Weights or Machine

Dumbbell One-Leg Step-Up on Bench

Weights or Machine

Dumbbell Rear Lunge

Weights or Machine

Dumbbell Romanian Deadlift

Weights or Machine

Dumbbell Seated Calf Raise

Weights or Machine

Dumbbell Split Squat

Weights or Machine

Dumbbell Standing Calf Raise

Weights or Machine

Dumbbell Step-up

Weights or Machine

Dumbbell Step-Up

Weights or Machine

Dumbbell Straight Leg Deadlift

Weights or Machine

Dumbbell Straight-Leg Deadlift

Weights or Machine

Dumbbell Sumo Deadlift

Weights or Machine

Dumbbell Sumo Squat

Weights or Machine

Elevated Standing Calf Raise

Reps Only

Exercise Ball Wall Squat

Weights or Machine

Forward Hop

Reps Only

Front Kick Kickboxing

Reps Only

Front Leg Kick

Reps Only

Full Squat Mobility

Bodyweight

Glute Bridge March

Reps Only

Glute Bridge One-Leg on Floor (Bent Knee)

Reps Only

Hamstring Lying Stretch

Reps Only

Heel Glute Bridge

Reps Only

High Knee Step-up

Reps Only

High Lunge

Duration

High-Knee Lunge

Reps Only

High-Knee Squat

Reps Only

Hip Abduction

Reps Only

Hip Circles Stretch

Reps Only

Hip Extension

Reps Only

Hip Extension Stretch

Reps Only

Hip Flexion

Reps Only

Hip Thrust

Weights or Machine

Jump Box Over

Bodyweight

Jump Split

Reps Only

Jump Twist

Reps Only

Jumping One-Leg Lunge

Reps Only

Kettlebell Backward Lunge

Weighted Bodyweight

Kettlebell Deadlift

Weights or Machine

Kettlebell Forward Lunge

Weights or Machine

Kettlebell Front Squat

Weights or Machine

Kettlebell Goblet Squat

Weights or Machine

Kettlebell Standing Calf Raise

Weights or Machine

Kettlebell Sumo Deadlift

Weights or Machine

Kettlebell Sumo Squat

Weights or Machine

Knee Flexion

Reps Only

Knee Tuck Jump

Bodyweight

Kneeling Glute Press

Reps Only

Kneeling Hip Flexor

Duration

Kneeling Hip Flexor Stretch

Duration

Kneeling Straight Leg Kickback

Reps Only

Lateral Step-Up

Reps Only

Leg Extension

Weights or Machine

Leg-Up Hamstring Stretch

Duration

Lever Horizontal Leg Press

Weights or Machine

Lever Leg Extension (Inward Toes)

Weights or Machine

Lever Lying Leg Curl

Weights or Machine

Lever Seated Calf Raise (Plate Loaded)

Weights or Machine

Lever Seated Hip Abduction

Weights or Machine

Lever Seated Hip Adduction

Weights or Machine

Lever Seated One-Leg Curl

Weights or Machine

Lever Standing Calf Raise

Weights or Machine

Lever-Assisted Leg Press

Weights or Machine

Low Glute Bridge

Reps Only

Low Lunge

Duration

Low Lunge (Left)

Duration

Lunge (w/ Jump)

Reps Only

Lunge (w/ Leg Lift)

Reps Only

Lunge (w/ Twist)

Reps Only

Lunging Straight Leg Calf Stretch

Duration

Lying Abductor Stretch

Duration

Lying Glute Stretch

Reps Only

Lying Hip Flexor Stretch

Reps Only

Lying Knee-to-Chest Stretch

Reps Only

Lying One-Leg Hamstring Stretch Against Wall

Duration

One-Leg Bridge

Reps Only

One-Leg Butt Kick

Reps Only

One-Leg Calf Raise Off Step

Reps Only

One-Leg Calf Stretch

Reps Only

One-Leg Floor Calf Raise

Reps Only

One-Leg Glute Bridge (Arms on Chest)

Reps Only

One-Leg Hopping

Reps Only

One-Leg Squat

Bodyweight

One-Leg Step-Up

Reps Only

One-Leg Step-Up on Bench

Reps Only

Plyo Squat

Bodyweight

Potty Squat

Bodyweight

Prisoner Jump Squat

Bodyweight

Quadriceps Lying Stretch

Duration

Rear Decline Bridge

Reps Only

Reverse Lunge (Leg Kick)

Reps Only

Rocket Jump

Bodyweight

Run And Hop

Cardio

Run and Semi Squat Jump

Reps Only

Seated Calf Stretch

Duration

Seated Glute Stretch

Duration

Seated Hamstring Stretch (w/ Chair)

Duration

Seated Knee Flexor Stretch

Reps Only

Seated One-Leg Hamstring Stretch

Duration

Seated Quadriceps Stretch

Duration

Seated Straight-Leg Calf Stretch

Duration

Side Lunge Adductor Stretch

Duration

Side Lunge Stretch

Reps Only

Side Shuttle

Reps Only

Side Squat

Bodyweight

Side-Lying Leg Raise

Reps Only

Sit Squat

Bodyweight

Sitting Toe Pull Calf Stretch

Reps Only

Skater

Reps Only

Sled 45-Degrees Leg Press

Weights or Machine

Sled 45-Degrees Leg Wide Press

Weights or Machine

Sled 45-Degrees Narrow Stance Leg Press

Weights or Machine

Sled 45-Degrees Wide Stance Leg Press

Weights or Machine

Sled Vertical Leg Press

Weights or Machine

Smith Calf Raise

Weights or Machine

Smith Front Squat

Weights or Machine

Smith Standing Leg Calf Raise

Weights or Machine

Smith Sumo Squat

Weights or Machine

Split Squat

Reps Only

Squat (Arms Overhead)

Bodyweight

Squat (w/ Band)

Weights or Machine

Squat Jack

Reps Only

Squat Side Kick

Reps Only

Squat Tuck Jump

Bodyweight

Stair Up

Reps Only

Standing Achilles Stretch

Duration

Standing Balance Quadriceps Stretch

Reps Only

Standing Gastrocnemius

Duration

Standing Hip Abduction

Reps Only

Standing Hip Flexor Stretch

Duration

Standing Long Jump

Reps Only

Standing One-Leg Calf Raise

Reps Only

Standing One-Leg Calf Raise (w/ Support)

Reps Only

Standing One-Leg Calf Raise Balance

Reps Only

Standing Reach-Down Hamstring Stretch

Reps Only

Standing Side Leg Raise

Reps Only

Standing Toe-Down Hamstring Stretch

Reps Only

Standing Toe-Up Calf Stretch

Reps Only

Standing Toe-Up Hamstring Stretch

Reps Only

Straight Leg Kickback (Kneeling)

Reps Only

Sumo Air Squat

Bodyweight

Sumo Squat

Bodyweight

Toe Jump

Bodyweight

Toe Walk

Reps Only

Trap Bar Squat

Weights or Machine

Walking High-Knee Lunge

Reps Only

Weighted Hip Thrust

Weighted Bodyweight

Weighted Seated Calf Raise

Weighted Bodyweight

Air Squat

Bodyweight

Barbell Full Squat

Weights or Machine

Barbell High Bar Squat

Weights or Machine

Barbell Low Bar Squat

Weights or Machine

Barbell Lunge

Weights or Machine

Barbell Olympic Squat

Weights or Machine

Barbell Romanian Deadlift

Weights or Machine

Barbell Squat 2 Sec Hold

Weights or Machine

Barbell Walking Lunge

Weights or Machine

Barbell Wide Squat

Weights or Machine

Bodyweight Forward Lunge (Hinge at Hips)

Reps Only

Bodyweight Forward Lunge (Smaller Stance Upright Torso)

Reps Only

Bodyweight Narrow Stance Squat

Bodyweight

Bodyweight Rear Lunge

Reps Only

Bodyweight Step-up on Stepbox

Reps Only

Bodyweight Wall Squat

Duration

Calf Stretch

Duration

Dumbbell Lunge

Weights or Machine

Dumbbell Squat

Weights or Machine

Dumbbell Static Lunge

Weights or Machine

Dumbbell Stiff-Leg Deadlift

Weights or Machine

Dumbbell Walking Lunge

Weights or Machine

Front Hamstring Stretch

Duration

Glute Bridge

Reps Only

Hamstring Stretch

Reps Only

Jump on Fit Box

Bodyweight

Jump Squat

Bodyweight

Knee Extension

Weights or Machine

Knee-to-Chest Stretch

Reps Only

Lever Leg Extension

Weights or Machine

Lever Seated Horizontal Leg Press

Weights or Machine

Lever Seated Leg Curl

Weights or Machine

Lever Seated Leg Extension

Weights or Machine

Lever Seated Leg Press

Weights or Machine

Lunge Stretch

Duration

Prisoner Squat

Bodyweight

Quadriceps Stretch

Duration

Runner's Stretch

Duration

Side Lunge

Reps Only

Sled 45-Degree Leg Press

Weights or Machine

Smith Full Squat

Weights or Machine

Smith Squat

Weights or Machine

Squat

Bodyweight

Standing Calf Raise

Reps Only

Standing Calf Raise (w/ Support)

Reps Only

Standing Hamstring Stretch

Duration

Standing Knee-to-Chest Stretch

Reps Only

Standing Quadriceps Stretch

Duration

Static Lunge

Reps Only

Step-up

Reps Only

Step-up on Chair

Reps Only

Walking Lunge

Reps Only

Wall Sit (Narrow Stance)

Duration

Wide Air Squat

Bodyweight

Barbell Squat

Weights or Machine

Bodyweight Standing Calf Raise

Reps Only

Forward Lunge

Reps Only

Lunge

Reps Only

Wall Sit

Duration