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Legs exercises

317 exercises for legs, each with a demo video, clear steps and coaching tips.

2 Dumbbells Down Squat

Intermediate · 3 sets × 10-12 reps

Alternating Bodyweight Leg Curl

Intermediate · 4 sets × 10-12 each side

Alternating Kettlebell Glute Lunge

Intermediate · 4 sets × 20 reps

Alternating Knee Abductors with a Band

Beginner · 3 sets × 12-15 each side

Alternating Reverse Lunge Off Stool

Intermediate · 4 sets × 10-12 each leg

Alternating Split Squat

Intermediate · 4 sets × 10-12 each side

Ankle Circles Foot Lifted Warm Up Stretch

Beginner · 3 sets × 10-12 each direction

Ankle Circles Toe on Ground

Beginner · 3 sets × 10-12 each direction

Ankle Rolls Warm-up

Beginner · 2 sets × 20s

Arms Down and Out Hamstring Back Warm Up Stretch

Beginner · 3 sets × 10-12 reps

Assault Bike

Advanced · 3 sets × 20-40 seconds

Assisted Single Leg Good Morning with Dumbbell

Intermediate · 3 sets × 10-12 each leg

Aternating Leg Glute Squat

Beginner · 3 sets × 10-15 reps

Back Foot on Wall Straight Leg Calf Raise

Intermediate · 3 sets × 12-15 each leg

Back Off Double Straight Leg Calf Raise

Intermediate · 3 sets × 12-15 reps

Back Off Wall Bent Leg Calf Raise

Intermediate · 3 sets × 12-15 reps

Back Walk Push on Manual Treadmill

Advanced · 3 sets × 20-30 seconds

Balancing Side Leg Lift Warm Up Stretch

Beginner · 3 sets × 10-12 each leg

Banded Bent Over Hip Abduction with a Dumbbell

Intermediate · 3 sets × 12-15 each leg

Banded Front Dumbbell Squats

Intermediate · 5 sets × 10-12 reps

Banded Glute Hyperextension

Intermediate · 3 sets × 12-15 reps

Banded Knee Bends

Beginner · 3 sets × 12-15 reps

Banded Squats Hands Down

Intermediate · 6 sets × 30 reps

Bar at Chest Landmine Squat

Intermediate · 3 sets × 10-12 reps

Barbell Zercher

Advanced · 3 sets × 8-10 reps

Basic Bodyweight Leg Extension on Bench

Beginner · 3 sets × 12-15 reps

Basketball Banded Frog Jumps

Advanced · 3 sets × 8-12 reps

Basketball Side Jump Alternating Lunge Drill

Advanced · 3 sets × 8-10 each side

Basketball Single Leg Kickback Jumps

Advanced · 3 sets × 8-10 each leg

Basketball Split Squat Lunge Jumps

Advanced · 3 sets × 8-10 each leg

Bent Leg Calf Raise Off Stool

Intermediate · 3 sets × 15-20 reps

Bent over Luggage Bicep Curl

Beginner · 6 sets × 12-15 reps

Bent Over Straight Leg Kickback with Band

Intermediate · 3 sets × 12-15 each leg

Bodyweight Hip Thruster

Beginner · 4 sets × 30 reps

Bodyweight Leg Curl on Decline Bench

Intermediate · 3 sets × 8-12 reps

Bodyweight Leg Curl to Frog Pump

Intermediate · 3 sets × 10-12 reps

Bodyweight Leg Extension on Bench with Arm Reach

Beginner · 3 sets × 10-12 each side

Bodyweight Overhead Squat

Beginner · 3 sets × 8-10 reps

Bodyweight Romanian Deadlift

Beginner · 3 sets × 10-12 reps

Bodyweight Single Leg Goodmorning with Kickback

Intermediate · 4 sets × 8-12 each leg

Bodyweight Speed Squat

Beginner · 3 sets × 10-15 reps

Bodyweight Squat

Beginner · 3 sets × 10-15 reps

Bodyweight Squats off Box

Intermediate · 4 sets × 15-20 reps

Bodyweight Straight Leg Box Jump

Advanced · 5 sets × 8-10 reps

Box Squats with Bench and Olympic Bar

Intermediate · 3 sets × 6-10 reps

Box Step Up with Side Leg Lift

Intermediate · 5 sets × 10-12 each leg

Calf Raise and Alternating Reverse Lunge

Intermediate · 3 sets × 10-12 each leg

Calf Raise on the Leg Press

Intermediate · 3 sets × 15-20 reps

Calf Raise Toes In

Beginner · 4 sets × 40 reps

Calf Raise Toes Out

Beginner · 4 sets × 30 reps

Calf Raises

Beginner · 3 sets × 12-15 reps

Calf Stretch Against Wall

Beginner · 3 sets × 20-30s each leg

Calf Wall Stretch

Beginner · 3 sets × 20-40 seconds

Clamshell on Stool

Intermediate · 3 sets × 15-20 each side

Clamshells with a Resistance Band

Beginner · 3 sets × 12-15 each side

Clean And Press W Bar

Intermediate · 5 sets × 6 reps

Clean and Press with EZ Bar

Advanced · 4 sets × 20 reps

DB Good Mornings

Intermediate · 3 sets × 10-15 reps

Deep Supported Quad and Glute Stretch

Beginner · 3 sets × 10 seconds

Donkey Calf Raise on Smith Machine

Intermediate · 3 sets × 12-20 reps

Donkey Kick Off Stool

Intermediate · 4 sets × 15-20 each leg

Dorsiflexion Plantarflexion Seated Calf Stretch

Beginner · 3 sets × 10 seconds

Double Bench Lunge with Dips

Intermediate · 4 sets × 20 reps

Double D Handle Pulley Glute Kickback

Intermediate · 6 sets × 12-15 each leg

Double Leg Curl with Resistance Band

Intermediate · 3 sets × 12-15 reps

Double Pulley Squats

Intermediate · 3 sets × 10-12 reps

Downward Dog Calf Stretch on Mat

Beginner · 2 sets × 20s

Dumbbell and Band Single Leg Good Morning

Intermediate · 3 sets × 10-12 each leg

Dumbbell Goblet Squat

Beginner · 3 sets × 10-12 reps

Dumbbell Goblet Squat to Good Morning

Intermediate · 3 sets × 10-12 reps

Dumbbell Goblet Squat to Goodmorning

Intermediate · 5 sets × 12 reps

Dumbbell High Pull

Intermediate · 5 sets × 10-15 reps

Dumbbell Kettlebell Swing

Intermediate · 3 sets × 12-15 reps

Dumbbell Kickback to Fire Hydrant

Intermediate · 3 sets × 12-15 each leg

Dumbbell Lateral Lunge

Beginner · 3 sets × 8-10 each side

Dumbbell Squat with Weights Up and Down

Intermediate · 3 sets × 10-12 reps

Dumbbell Step-Up

Beginner · 3 sets × 8-10 each leg

Dumbbell Zercher Squat

Intermediate · 3 sets × 8-10 reps

Dynamic Standing Back Hamstring Rocking Stretch

Beginner · 30 seconds

Elevated Good Morning with dumbbells

Beginner · 3 sets × 10-12 reps

Fire Hydrant Leg Lift on Stool

Intermediate · 3 sets × 12-15 each leg

Forearm Plank on Wall Double Calf Raise

Intermediate · 3 sets × 12-15 reps

Forearm Plank on Wall Single Leg Calf Raise

Intermediate · 3 sets × 10-12 each leg

Forward Jump

Intermediate · 3 sets × 8-12 reps

Frog Pump Knee Abdcutors off Back Hyperextension

Intermediate · 3 sets × 10-12 reps

Frog Pump Pelvis Push

Intermediate · 4 sets × 15-20 reps

Frog Vertical Jump

Intermediate · 5 sets × 6 reps

From Sitting to Ankle Hold Static Stretch on Bench

Beginner · 30 seconds

From Stool to Toe Warm Up Stretch

Beginner · 3 sets × 10-12 reps

Front Hold Dumbbell Good Mornings

Intermediate · 4 sets × 20 reps

Front Kick from Lunge

Intermediate · 3 sets × 10-12 each leg

Front Squat on Smith Machine

Intermediate · 3 sets × 8-12 reps

Front to Back Leg Swing

Beginner · 3 sets × 12-15 each leg

Glute Back Hyperextensions with Band

Intermediate · 5 sets × 15-20 reps

Glute Kickback to Clamshell to Circle with Dumbbell

Intermediate · 3 sets × 20 each leg

Glute Lunge with Landmine Shoulder Press

Advanced · 4 sets × 8-10 each leg

Glute Short Box Jumps

Intermediate · 3 sets × 8-10 reps

Glute Step Up with a Dumbbell

Intermediate · 5 sets × 10-12 each leg

Goblet Alternating Reverse Lunge

Beginner · 4 sets × 10-12 each leg

Good Morning

Beginner · 3 sets × 10-12 reps

Good Morning in front of bench

Beginner · 3 sets × 10-12 reps

Good Morning to Shoulder Press

Beginner · 3 sets × 10-12 reps

Good Morning to Squat with Landmine

Intermediate · 4 sets × 20 reps

Good Morning with Bench Against Back of Knees

Intermediate · 3 sets × 10-12 reps

Good Morning with Calf Raise

Intermediate · 4 sets × 15 reps

Good Morning with Plate on Back

Beginner · 3 sets × 10-12 reps

Hack Squat Regular

Intermediate · 6 sets × 10-15 reps

Hack Squat with a Hip Band

Intermediate · 3 sets × 10-12 reps

Half Kneeling Hip Flexor Stretch

Beginner · 3 sets × 20-40 seconds

Hamstring Back Hyperextension

Beginner · 4 sets × 12-15 reps

Hamstring Walkout

Beginner · 1 sets × 20s

Hand Plank on Wall Moving Calf Raise

Intermediate · 3 sets × 12-15 reps

Hand Plank on Wall Still Calf Raise

Intermediate · 3 sets × 12-15 reps

Heel Elevated Dumbbell Goblet Squat

Intermediate · 3 sets × 10-12 reps

High Foot Leg Press

Intermediate · 3 sets × 10-12 reps

High Pull with a Bumper Plate

Intermediate · 4 sets × 10-15 reps

High Pull with a Pulley Rope

Intermediate · 5 sets × 10-15 reps

High Resistance Band Bent Knee Hip Abduction

Intermediate · 3 sets × 12-15 each leg

Hip Abduction Adduction with Prone Frog Pump Hold

Intermediate · 3 sets × 12-15 reps

Hip Flexor Lunge Stretch

Beginner · 3 sets × 20-40 seconds

Hip Thrust with Smith Machine 2

Intermediate · 3 sets × 10-12 reps

Hip Thruster 2

Intermediate · 3 sets × 12-15 reps

Hip Thruster Machine

Intermediate · 6 sets × 15-20 reps

Hip Thruster Off Stool

Intermediate · 3 sets × 12-15 reps

Hip Thruster with Pulley and Hyperextension

Intermediate · 4 sets × 20-30 reps

Holding Pulley on the Side Stationary Lunges

Intermediate · 3 sets × 10-12 each leg

Iso Glute Squat Calf Raise

Intermediate · 4 sets × 20 reps

Iso Squat Calf Raise

Intermediate · 3 sets × 12-15 reps

Iso Squat Glute Hip Abduction 10 and 1

Intermediate · 5 sets × 30 reps

Iso Squat with Banded Abduction

Intermediate · 3 sets × 20-40 seconds

Jumping Glute Lunges

Beginner · 3 sets × 8-10 each leg

Jumping Lunge Double Switch

Advanced · 5 sets × 8-10 reps

Kettlebell Reverse Lunge Swing Throughs

Intermediate · 3 sets × 8-10 each side

Knee Abductors to Good Morning with a Band

Intermediate · 3 sets × 10-12 reps

Knee Circles Warm Up Stretch

Beginner · 3 sets × 10-12 each direction

Kneeling Banded Hip Thrusters

Intermediate · 4 sets × 20-30 reps

Kneeling Bodyweight Deadlift with Arms Out

Intermediate · 4 sets × 20 reps

Kneeling Dumbbell Pull Through

Intermediate · 4 sets × 15 reps

Kneeling Glute Squat

Intermediate · 3 sets × 12-15 reps

Kneeling Single Leg Kick Back

Intermediate · 4 sets × 20 each leg

Landmine Behind You on Shoulder Squats

Intermediate · 4 sets × 10-12 reps

Landmine Front of You on Shoulder Squats

Intermediate · 4 sets × 10-12 reps

Laying on Side Bodyweight Bent Knee Abduction

Beginner · 4 sets × 12-15 each side

Laying on Side Bodyweight Straight Leg Abduction

Intermediate · 4 sets × 12-15 each side

Leaning Back Supported Squat

Intermediate · 3 sets × 10-12 reps

Leaning on Wall Dorsiflexion Knee Strengthener

Beginner · 4 sets × 12-15 reps

Leg Back and Forth Swing Warm Up with Pole

Beginner · 3 sets × 10-12 each leg

Leg Curl on Machine Squeeze at Top

Intermediate · 6 sets × 8-15 reps

Leg Curl Squeeze at Top

Beginner · 4 sets × 12-15 reps

Leg Curl with Resistance Band

Intermediate · 5 sets × 20-30 reps

Leg curls on incline bench with dumbbells

Beginner · 3 sets × 10-12 reps

Leg Extension One Arm Out

Intermediate · 4 sets × 20 reps

Leg Squat on Calf Raise Facing Forward

Intermediate · 6 sets × 12-15 reps

Leg Squat on Standing Calf Raise Machine

Intermediate · 3 sets × 12-15 reps

Low Resistance Band Hip Abduction

Intermediate · 3 sets × 12-15 each leg

Low-Foot Leg Press

Intermediate · 6 sets × 8-12 reps

Lunge Push Press with Weights

Advanced · 3 sets × 8-10 each leg

Lying on Back Leg Extension

Beginner · 4 sets × 12-15 reps

Manual Treadmill Push

Advanced · 3 sets × 20-30 seconds

Medicine Ball Squat and Throw

Intermediate · 3 sets × 8-10 reps

Mini Jump with Hack Squat Machine

Intermediate · 3 sets × 8-12 reps

Mini Step Dumbbell Glute Squats

Intermediate · 3 sets × 12-15 reps

Mini Step Goodmorning Hip Dip Pulley Pulse

Intermediate · 3 sets × 10-12 reps

Mini Step Goodmorning Hip Dip Pulse Arm Out

Intermediate · 3 sets × 10-12 reps

Modified Assisted Squat Jumps

Beginner · 4 sets × 8-12 reps

Modified Ballet Ankle Strengthener

Beginner · 4 sets × 12-15 reps

Modified Ballet Calf Raises

Beginner · 3 sets × 10-12 reps

Modified Ballet Calf Raises Toes in

Beginner · 3 sets × 10-12 reps

Modified Banded Curtsy Lunge

Intermediate · 3 sets × 10-12 each leg

Modified Braced Reverse Lunge to Knee Tuck

Intermediate · 3 sets × 8-12 each side

Modified Bridge Pose Off Stool

Beginner · 3 sets × 8-10 reps

Modified Glute Kickback with Band

Beginner · 3 sets × 12-15 each leg

Modified Pulley Deadlift with D Handle

Intermediate · 4 sets × 10-12 reps

Modified Short Bar Pulley Deadlift

Intermediate · 5 sets × 8-15 reps

Modified Water Bottle Dead Lift

Intermediate · 6 sets × 12-15 reps

Olympic Front Squat

Advanced · 5 sets × 5-10 reps

Overhead Lateral Ball Toss

Intermediate · 4 sets × 20 each side

Pickleball Lunge Warm-up

Beginner · 1 sets × 20s

Pickleball Rolling Hamstring Stretch Warm-up

Beginner · 1 sets × 20s

Pickleball Side Lunge Warm-up

Beginner · 1 sets × 20s

Plouge Modified Leg Extension

Beginner · 3 sets × 12-15 reps

Plyo Box Plank Jumps

Advanced · 5 sets × 8-10 reps

Prone Bodyweight Leg Curl on Ground

Intermediate · 4 sets × 20 reps

Prone Bodyweight Leg Extension Off Stool

Intermediate · 5 sets × 12-15 each leg

Prone Frog Pump with Bench and Smith Machine

Intermediate · 5 sets × 12-15 reps

Prone Frog Pump with Dumbbell

Intermediate · 5 sets × 12 reps

Prone Glute Crunch on Incline Bench

Intermediate · 3 sets × 12-15 each leg

Prone Kickback from Elevated Plank

Intermediate · 4 sets × 12-15 each leg

Prone Leg Curl on Ground with Dumbbell

Intermediate · 4 sets × 15 reps

Prone Leg Curl on Ground with Water Bottle

Intermediate · 4 sets × 20 reps

Prone Leg Extension Off Stool

Intermediate · 3 sets × 12-15 each leg

Prone Leg Extension on Flat Bench

Intermediate · 3 sets × 12-15 reps

Prone Resting Bent Leg Quad Stretch

Beginner · 3 sets × 10 seconds

Prone Single Leg Smith Machine Frog Pump

Intermediate · 5 sets × 12-15 each leg

Pulley Squat to Reverse Lunge Double D Handle

Beginner · 3 sets × 8-10 each side

Pulsing Single Leg Glute Squat with Kickback

Intermediate · 5 sets × 12-15 each leg

Pulsing Single Leg Glute Squat with Wall Tap

Intermediate · 3 sets × 12-15 each leg

Resistance Band Dumbbell Swing

Intermediate · 3 sets × 10-12 reps

Reverse Box Jumps with Smith Machine

Advanced · 4 sets × 20 reps

Reverse Lunge

Intermediate · 3 sets × 10-12 each leg

Reverse Lunge with Kettlebell Drops

Intermediate · 3 sets × 8-10 each side

Reverse Lunge with Pulley Weight

Intermediate · 3 sets × 10-12 each leg

Reverse Lunges

Beginner · 3 sets × 8-10 each leg

Reverse Lunges with Dumbbells

Intermediate · 3 sets × 8-12 each side

Reverse Sliding Lunges for Sports Performance

Beginner · 4 sets × 8-12 each side

Rocking Calf Warm Up Stretch

Beginner · 3 sets × 10-12 reps

Rolling Short Step Hamstring Warmup Stretch

Beginner · 30 seconds

Romanian Glute Split Squat

Advanced · 3 sets × 8-10 each leg

Sandbag Lunges

Intermediate · 4 sets × 10-12 each leg

Seated Back and Hamstring Stretch

Beginner · 3 sets × 10 seconds

Seated Between the Knee Hamstring Back Stretch

Beginner · 30 seconds

Seated Bodyweight Alternating Modified Deadlifts

Beginner · 3 sets × 10-12 reps

Seated Calf Circles

Beginner · 2 sets × 10 each direction

Seated Calf Raise

Intermediate · 3 sets × 12 reps

Seated Cross Body Toe Touch Warmup Stretch

Beginner · 30 seconds

Seated Dorsiflexion Knee Strengthener Kettlebell

Beginner · 4 sets × 12-15 reps

Seated Double Leg Leg Extension on Stool

Beginner · 3 sets × 12-15 reps

Seated Dumbbell Alternating Modified Deadlifts

Intermediate · 3 sets × 10-12 reps

Seated Dumbbell Goblet Press

Beginner · 5 sets × 12-15 reps

Seated Easy Calf Raise

Beginner · 3 sets × 15-20 reps

Seated Leg Extension (Bodyweight)

Beginner · 3 sets × 12-15 each leg

Seated Rear Step Quad Stretch

Beginner · 30 seconds

Seated Rolling Hamstring Back Warmup Stretch

Beginner · 30 seconds

Seated Single Leg Bodyweight Leg Extension

Beginner · 3 sets × 12-15 each side

Seated Single Leg Hamstring Stretch

Beginner · 3 sets × 10 seconds

Seated Toe Touch and Reach Warmup Stretch

Beginner · 30 seconds

Seated Water Bottle Alternating Modified Deadlifts

Beginner · 3 sets × 10-12 reps

Side Box Step Up Knee Tucks

Intermediate · 3 sets × 10-12 each leg

Side Hip Abduction Water Bottle Kickback

Intermediate · 3 sets × 20 each leg

Side Plank on Wall Single Leg Calf Raise

Intermediate · 3 sets × 10-12 each leg

Side Squats with Pulley

Intermediate · 3 sets × 10-12 each side

Side Step Skips

Intermediate · 3 sets × 20-30 seconds

Side Steps Banded

Beginner · 3 sets × 12-15 each direction

Side to Side Curtsy Squats

Intermediate · 3 sets × 10-12 reps

Side to Side Leg Swing

Beginner · 2 sets × 12-15 each leg

Single Arm Decline Lunge Press with Band

Intermediate · 3 sets × 8-10 each leg

Single Arm Resistance Band Press in a Lunge

Intermediate · 3 sets × 10-12 each leg

Single Dumbbell Squat with Rope Attachment

Intermediate · 3 sets × 10-12 reps

Single Dumbbell Swing

Intermediate · 4 sets × 12-15 each arm

Single Leg Balancing Straight Leg Kickback

Advanced · 3 sets × 10-12 each leg

Single Leg Behind the Back Bent Leg Quad Stretch

Beginner · 30 seconds

Single Leg Calf Raise with Water Bottle

Intermediate · 4 sets × 12-15 each side

Single Leg Cross Body Good Morning Hip Dip Fix

Advanced · 3 sets × 8-10 each side

Single Leg Cross Goodmorning Hip Dip Pulse

Advanced · 3 sets × 8-12 each side

Single Leg Cross Goodmorning Hip Dip Pulse Arm Out

Advanced · 3 sets × 8-12 each side

Single Leg Cross Pelvis Push

Intermediate · 3 sets × 10-12 each leg

Single Leg Dumbbell Kickback Good Morning

Intermediate · 3 sets × 10-12 each leg

Single Leg Extension with Pulley D Handle

Intermediate · 4 sets × 12-15 each leg

Single Leg Frog Pump off Incline Bench

Advanced · 3 sets × 10-12 reps

Single Leg Full Glute Leg Press

Advanced · 3 sets × 8-10 each leg

Single Leg Good Morning with D Handle Pulley

Advanced · 3 sets × 8-10 each side

Single Leg Goodmorning Kickback with Landmine

Advanced · 3 sets × 8-10 each side

Single Leg Hip Abductors with a Resistance Band

Intermediate · 3 sets × 12-15 each leg

Single Leg Hops

Advanced · 4 sets × 8-10 each leg

Single Leg Inner Thigh Good Morning

Advanced · 3 sets × 8-10 each side

Single Leg Landmine Good Morning

Intermediate · 3 sets × 8-10 each leg

Single Leg Leg Press

Intermediate · 4 sets × 8-12 each leg

Single Leg Manual Treadmill Push

Advanced · 3 sets × 15-20 seconds each leg

Single Leg Partial Glute Leg Press

Intermediate · 3 sets × 10-12 each leg

Single Leg Pelvis Push One Leg Up

Intermediate · 4 sets × 20 each leg

Single Leg Pulley Leg Curl on Situp Bench

Intermediate · 3 sets × 10-12 each side

Single Leg Pulsing Glute Squat

Intermediate · 3 sets × 12-15 each leg

Single Leg Romanian Deadlift (Bodyweight)

Beginner · 3 sets × 8-10 each leg

Single Leg Standing Banded Hip Adduction

Intermediate · 3 sets × 12-15 each leg

Single Leg Water Bottle Good Morning off Wall

Intermediate · 3 sets × 10-12 each leg

Single Sideways Dumbbell Squat

Intermediate · 3 sets × 10-12 each side

Single Split Squat Good Morning

Beginner · 3 sets × 10-12 reps

Sissy Squats on the Toes

Advanced · 4 sets × 8-12 reps

Sit on Ankles Exercise

Beginner · 3 sets × 30-60 seconds

Skateboard Wall Squat

Intermediate · 3 sets × 20-40 seconds

Smith Machine Calf Raise with Double D Handle

Intermediate · 3 sets × 15-20 reps

Smith Machine Clean and Press

Advanced · 4 sets × 20 reps

Smith Machine Glute Squats

Intermediate · 3 sets × 10-12 reps

Smith Reverse Lunge

Intermediate · 3 sets × 8-10 each leg

Smith Sumo Squat

Intermediate · 5 sets × 8-12 reps

Spanish Squat with a Single Dumbbell

Intermediate · 3 sets × 10-12 reps

Split Jerk Clean

Advanced · 6 sets × 3-5 reps

Sprint Then Kettlebell Swing Combo

Advanced · 3 sets × 20-30 seconds

Squat to Goodmorning with a Resistance Band

Intermediate · 3 sets × 8-10 reps

Squat to Hamstring Warm Up Stretch

Beginner · 3 sets × 8-10 reps

Squating Banded Alternating Hip Abductions

Intermediate · 3 sets × 12-15 each leg

Squats Off Stool

Intermediate · 3 sets × 12-15 reps

Standing Butt Kicker Warmup Stretch

Beginner · 30 seconds

Standing Calf Raise on Machine

Intermediate · 3 sets × 12-15 reps

Standing Calf Raise With Machine

Intermediate · 5 sets × 20 reps

Standing Fire Hydrant with Resistance Band

Intermediate · 3 sets × 12-15 each leg

Standing Heel Rocker Shin Splint Warmup Stretch

Beginner · 30 seconds

Standing Luggage Bicep Curl

Beginner · 4 sets × 12-15 reps

Standing Single Leg Cross Hip Extension

Intermediate · 3 sets × 12-15 each leg

Standing Single Leg Extension with Pulley

Intermediate · 3 sets × 10-12 each side

Standing Single Leg Quad Stretch 2

Beginner · 30 seconds

Standing Toe Touch to Hands Up Warmup Stretch

Beginner · 30 seconds

Static Dip Calf Raise Off Stool

Intermediate · 3 sets × 15-20 reps

Static Single Leg Quad Stretch

Beginner · 3 sets × 20-40 seconds each leg

Stationary Glute Lunge with Water Bottles

Intermediate · 4 sets × 15 each leg

Stationary Reverse Lunges with a Dumbbell

Intermediate · 5 sets × 10-12 each leg

Step Up Pulse with Straight Leg Kickback

Intermediate · 3 sets × 8-10 each leg

Step Up with Toe Tap

Intermediate · 3 sets × 10-12 each leg

Straight Leg Horizonatal Adductions off bench

Intermediate · 5 sets × 12 reps

Straight Leg Kick Back Off Stool

Intermediate · 3 sets × 12-15 each leg

Sumo Squat

Beginner · 3 sets × 10-12 reps

Supine Bodyweight Feet Sliding Leg Curls

Intermediate · 3 sets × 20 reps

Toe Touch and Raise Single Leg

Advanced · 3 sets × 10-12 reps

Toe Toucher Warm Up Stretch

Beginner · 3 sets × 10-12 reps

Toes In Leaning Forward Calf Raise

Intermediate · 3 sets × 12-15 reps

Toes In Upright Calf Raise

Intermediate · 3 sets × 12-15 reps

Toes Out Leaning Forward Calf Raise

Intermediate · 3 sets × 12-15 reps

Toes Out Upright Calf Raise

Intermediate · 3 sets × 12-15 reps

Upside Down Banded Straight Leg Kickback

Intermediate · 3 sets × 12-15 each leg

Volleyball Jump

Intermediate · 6 sets × 8-10 reps

Walking Glute Lunges with Single Dumbbell

Intermediate · 3 sets × 10-12 each leg

Wall Sit

Beginner · 3 sets × 20-45s

Wall Sit Calf Raise

Intermediate · 3 sets × 12-15 reps

Water Bottle Kettlebell Swing

Intermediate · 3 sets × 15-20 reps

Weighted Side Steps with Dumbbell

Intermediate · 3 sets × 12-15 each direction

Wide Stance Dumbbell Toe Touch to Lateral Raise

Intermediate · 4 sets × 10-12 each side

Wide Stance Leg Press

Intermediate · 3 sets × 10-12 reps

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.