All Exercises
Browse our complete collection of strength training exercises.
Showing 751–780 of 963 exercises
Single-Leg Balance Eyes Closed
A proprioception-focused single-leg balance drill that removes visual input to increase balance demand.
Single-Leg Balance on Unstable Surface
A progression of the single-leg balance hold onto an unstable surface (balance pad, BOSU dome, folded pillow, or rolled towel). The instability dramatically increases ankle and foot proprioception demand — the chain that absorbs uneven trail surfaces, tree roots, and rocks on technical terrain.
Single-Leg Box Jump
A single-effort unilateral jump from one foot onto a low or medium-height plyo box, sticking the landing on top with two feet. Trains explosive single-leg power and lead-leg force absorption. Distinct from Single-Leg Hops (continuous lateral plyometric) and Single-Leg Hop Progression (continuous broad-style hops) — this is a single-effort target jump.
Single Leg Butt Kick
Begin by standing on one leg, with the bent knee raised. This will be your start position.
Single-Leg Calf Raise
A unilateral calf raise targeting one side at a time through full range. Uncovers and corrects left-right calf strength imbalances — common in runners after long miles or following an Achilles flare-up. Different stimulus from bilateral Calf Raises (which let the stronger side dominate) and from Eccentric Heel Drop (which is eccentric-only).
Single-Leg Glute Bridge
Unilateral glute activation that exposes and corrects left-right imbalances. More challenging than bilateral bridge.
Single-Leg High Box Squat
Position a box in a rack. Secure a band or rope in place above the box.
Single-Leg Hop Progression
Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
Single-Leg Hops
A unilateral plyometric drill: continuous hops on one leg in place, training reactive strength and elastic-energy return for each foot strike. Distinct from a single-leg hop progression series (which has multiple variations) — this is repeated single-leg vertical hops with minimal ground-contact time.
Single-Leg Lateral Hop
Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
Single-Leg Leg Extension
Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
Single Leg Push-off
Stand on the ground with one foot resting on the box, heel close to the edge.
Single-Leg Romanian Deadlift
A unilateral hip-hinge exercise that develops single-leg posterior chain strength, balance, and proprioception. Stronger transfer to running, jumping, and rotational sports than bilateral RDL.
Single-Leg Squat to Box
A unilateral squat where you lower onto a box or bench for depth control. Builds single-leg strength, knee tracking, and balance — a foundational stability drill for runners and any sport built on alternating-leg gait.
Single-Leg Stride Jump
Stand to the side of a box with your inside foot on top of it, close to the edge.
Sit Squats
Stand with your feet shoulder width apart. This will be your starting position.
Sit-Up
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Skater Hops
A lateral plyometric bound that trains single-leg power, deceleration, and balance through the frontal plane — the reactive lateral strength that underpins cutting, shielding, and change of direction.
Skating
Roller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.
Sled Drag - Harness
To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
Sledgehammer Swings
You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
Sled Overhead Backward Walk
Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
Sled Overhead Triceps Extension
Attach dual handles to a sled using a chain or rope. Load the sled to an appropriate load.
Sled Push
Load your pushing sled with the desired weight.
Sled Reverse Flye
Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
Sled Row
Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
Smith Incline Shoulder Raise
Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
Smith Machine Behind the Back Shrug
With the bar at thigh level, load an appropriate weight.
Smith Machine Bench Press
Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
Smith Machine Bent Over Row
Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
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