Leg exercises

Everything that trains the lower body sits here — quads, hamstrings, glutes and calves, from squats with no load to heavy barbell work. Narrow the list by equipment first: bodyweight moves cover a session at home, and barbells and dumbbells open up once you're in a gym. For a balanced week, pair a knee-dominant movement such as a squat or lunge with a hip hinge that loads the hamstrings.

  • Anderson Squat

    The Anderson Squat, also known as the pin squat, is a variation of the traditional squat where the barbell starts from a dead stop on safety pins or supports within a power rack. This exercise focuses on developing explosive strength from the bottom position, improving sticking points in the squat, and enhancing overall lower body power.
    LegsIntermediate

  • Standing Tibialis Raise

    The Standing Tibialis Raise targets the tibialis anterior muscle located at the front of the lower leg. This exercise helps improve ankle stability, enhances balance, and can aid in preventing shin splints. It is particularly beneficial for athletes and individuals looking to strengthen their lower legs.
    LegsIntermediate

  • Rocking Half Frog Stretch

    The Rocking Half Frog Stretch is a dynamic flexibility exercise targeting the hip flexors, adductors, and lower back. It helps improve mobility and reduce tension in the hips, making it beneficial for athletes and individuals with sedentary lifestyles.
    LegsBeginner

  • Sliding Leg Curl

    The Sliding Leg Curl is a bodyweight exercise targeting the hamstrings, glutes, and core. It involves sliding your feet on a smooth surface while maintaining a bridge position, which increases the engagement of the posterior chain muscles.
    LegsBeginner