Legs Exercises
Build lower body strength with leg exercises.
Showing 301–330 of 337 exercises
Standing Hip Flexors
Stand up straight with the spine vertical, the left foot slightly in front of the right.
Standing Leg Curl
Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
Standing Long Jump
This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
Standing Soleus And Achilles Stretch
Stand with your feet hip-distance apart, one foot slightly in front of the other.
Standing Toe Touches
Stand with some space in front and behind you.
Star Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
Step Mill
To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
Step-up with Knee Raise
Stand facing a box or bench of an appropriate height with your feet together. This will be your starting position.
Stiff Leg Barbell Good Morning
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Stiff-Legged Barbell Deadlift
Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
Stiff-Legged Dumbbell Deadlift
Grasp a couple of dumbbells holding them by your side at arm's length.
Stride Jump Crossover
Stand to the side of a box with your inside foot on top of it, close to the edge.
Sumo Deadlift
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
Sumo Deadlift with Bands
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
Sumo Deadlift with Chains
You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
Suspended Split Squat
Suspend your straps so the handles are 18-30 inches from the floor.
The Straddle
Begin in a seated, upright position. Start by extending your legs in front of you in a V.
Thigh Abductor
To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
Thigh Adductor
To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
Tire Flip
Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
Trail Running/Walking
Running or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
Trap Bar Deadlift
For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
Two-Arm Kettlebell Clean
Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Two-Arm Kettlebell Jerk
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.
Upper Back-Leg Grab
While seated, bend forward to hug your thighs from underneath with both arms.
Vertical Swing
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
Walking, Treadmill
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Weighted Ball Hyperextension
To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.
Weighted Jump Squat
Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
Weighted Sissy Squat
Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
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