Leg exercises

• 

  Hips · Beginner

  Rocking Half Frog Stretch

  A dynamic hip-mobility exercise with one bent leg opened to the side and the other directed rearward. Small pelvic rocks are performed close to the floor on the forearms and elbows, with the hands also contacting the floor, to explore an adductor-biased stretch.
• 

  Legs · Beginner

  Sliding Leg Curl

  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.

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.