List Of LEGS Exercises

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    45 Degree Calf Press

    If you are looking for an easy way to work the calf muscles, consider this exercise. The calf is scientifically known as the gastrocnemius (upper portion). The soleus or bottom half of the calf works as a synergist during this exercise. First, s....

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    45 Degree Leg Press

    The 45 degree leg press is a great way to work the muscles of the hip and thigh. You might see 45 degree leg press machine referred to as a "hip sled." This exercise is commonly used as an alternative to the squat. Instructions for the 45 degree ....

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    Barbell Squats with Chains

    The use of chains as a strength training aid has become increasingly popular over recent years. Chains are used for accommodating resistance; a technique that involves creating maximal tension throughout a full range of motion. Typically, a perso....

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    Bear Hug Squat With Sandbag

    The bear hug squat is a simple way to primarily target the larger leg muscles (gluteus, quadriceps, hamstrings). For this version of the squat, a sand-weighted sandbag is used to add resistance to the exercise. Several muscles in the upper body a....

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    Bodyweight Squats

    Here's a simple exercise for the legs. Bodyweight squats target the greater muscles of the hip and thigh (gluteus, quadriceps, hamstrings). To begin, place your feet shoulder width apart or slightly wider. Your toes should be pointed slightly out....

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    Crab Walk

    The crab walk is a great exercise for the hips and butt. This exercise is fun, yet challenging. It is relatively easy to perform, although it can be demanding for some. You will want to ensure that the legs are thoroughly warmed up before doing t....

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    Crossover Lunge

    The crossover lunge is an advanced exercise that is used to build strength and improve flexibility in the muscles that act on the hips and thighs. The crossover step is often used as a warm-up to prepare for more dynamic exercises or sports condi....

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    Donkey Kicks

    The gluteal muscles, or glutes, can be targeted with donkey kicks. This exercise is easy to perform and does not require any fancy equipment. The donkey kick is a classic "butt" exercise, and there are many variations of the original donkey kick.....

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    Drop Lunge

    Please follow video exactly - More information Coming soon

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    Dumbbell Thigh Lift

    This exercise works the muscles of the inner thigh (adductors). It is very easy to perform, and only requires a set of dumbbells and a workout mat. The good thing about the dumbbell thigh lift is that it not only builds strength in the legs, it a....

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    Dumbbell Toe Raise

    The dumbbell toe raise (aka dumbbell calf raise) mainly works the upper portion of the calves or the gastrocnemius. Three items are needed for this exercise: 1) a supportive apparatus for balance 2) an elevated surface (e.g. aerobic step, 2 x 4, ....

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    Glute Kicks with Dumbbell

    If you're looking for a new way to work the butt muscles, consider the glute kick with a dumbbell. This exercise is done from a kneeling position. To begin, place a dumbbell in the crease of your leg, just above the calf and below the hamstring. ....

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    Hip Abduction on Workout Ball

    Here is a simple exercise you can do for the gluteus muscles. Abduction means to move away from the center of the body. In this exercise, your leg will move laterally (outward). When the leg moves laterally, the primary muscle being worked is the....

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    Hip Raise On Ball w/ Weighted Bar

    This version of the hip raise is great for the butt. It is important to note that all leg muscles are worked during this exercise. But a greater emphasis is put on the butt muscles. A weighted bar is needed for this exercise. Begin by positionin....

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    Inner Thigh Lift

    The inner thigh lift is ideal for strengthening your adductor muscles. The function of the adductors (or inner thighs) is to move the legs inward toward the midline of the body. The following are instructions for performing the inner thigh lift: ....

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    Inner Thigh Squeeze

    Here is an easy way to target the inner thighs. A movement toward the center of the body is known as "adduction." This exercise is done from a seated position. Here is how it's done: First, position yourself on the edge of any seat. Place the ba....

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    Kick Crosses With Resistance Bands

    Flat resistance bands are versatile and provide a safe and effective way to target the inner thigh muscles. To begin, secure the resistance band around your ankles. An ankle cuff is recommended. Using the wall or a chair for balance, stand on you....

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    Kneeling Glute Kickback

    Here is an exercise that really works the gluteus muscles. It is relatively easy to perform. However, for this exercise to be effective, it does require a bit of skill and proper technique. A workout mat is recommended. Get on your hands and kne....

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    Leg Curl on Stability Ball

    This version of the leg curl is one of the most demanding hamstring exercises you will find. One should at least have an intermediate level of workout experience before attempting this exercise. A certain degree of muscle control is required in o....

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    Leg Curl w/ Med Ball

    The leg curl is a classic hamstring exercise. The medicine ball version of the leg curl is slightly different because it requires an element of skill. The med ball is positioned between the shoes via muscular tension. The inner thigh muscles (add....

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    Leg Extensions (Machine)

    The leg extension is probably the best way to work the thigh. The thigh is scientifically known as the quadriceps. It consists of four muscles: rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. Each muscle functions to ex....

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    Leg Extensions with Exercise Bands

    The seated leg extension is used to isolate the quadriceps muscles. The quadriceps muscles are located on the front of the thighs. As you might have guessed, there are four muscles that make up the quadriceps. Each muscle works in unison to exten....

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    One Legged Squat (Pistol Squat)

    The one legged squat requires an advanced level of strength, balance, and flexibility. This exercise is sometimes referred to as the "pistol" or "pistol squat." Instructions: Begin by standing upright with your feet together. Place your hands o....

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    Outer Thigh Lift

    The outer thigh lift is a great way to work the butt. Whenever leg abduction (movement away from the midline of the body) takes place, the gluteus muscles are involved. Instructions for the outer thigh lift are as follows: Lie sideways on an exe....

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    Outer Thigh Lift with Stretch Bands

    You can effectively work the butt with the outer thigh lift exercise. Whenever leg abduction (movement away from the midline of the body) takes place, the gluteus muscles are involved. If you're an athlete, the outer thigh lift exercise is going....

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    Prone Hip Extension on Ball

    The prone hip extension exercise is used to target the gluteus muscles. It is relatively easy to perform. This exercise is sometimes called the reverse hyperextension. To begin, lie down on a stability ball. Ensure your stomach is on the ball, a....

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    Quadruped with Stretch Loop

    The quadruped is a highly effective exercise that doesn't require expensive equipment. You will definitely feel this one working. The quadruped leg lift is also referred to as the "fire hydrant" exercise. First, secure the O-loop stretch bands a....

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    Reverse Band Squats

    The use of heavy duty resistance bands (also referred to as "Powerlifting Bands") as a strength training aid has become popular in recent years. The bands are used for accommodating resistance; a technique that involves creating maximal tension t....

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    Reverse Hyperextensions with Stability Ball

    The reverse hyperextension targets a number of posterior muscle groups, including the gluteus maximus, hamstrings, and lower back. This exercise is contraindicated for those with existing lower back pathologies. A stability ball and weight bench....

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    Reverse Leg Kick On Bench

    Begin by placing one knee on a weight bench. Use your hands to support your upper body. The toe of the "working leg" should lightly touch the floor. In one sweeping motion, keep the leg straight and slowly kick backwards until it is parallel to t....

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    Reverse Leg Kicks with O-loop Resistance

    The reverse leg kick exercise is perfect if you are looking to target the gluteus muscles. It is very easy to perform, and is one of the few exercises that works the gluteus muscles exclusively [with assistance from the hamstring muscles]. Befor....

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    Reverse Lunge

    The reverse lunge is similar to the forward lunge. The only difference is that the movement takes place in reverse. This is a great exercise for upper leg and hip development. The following are instructions for performing the reverse lunge on th....

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    Sandbag Zercher Squat

    The sandbag zercher squat is a medium difficulty exercise. Please follow the video, and we will provide more details later.

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    Seated Dumbbell Calf Raise

    Here is a simple exercise for the soleus portion of the calf muscle. The soleus is involved in many everyday movements, including walking and running. The main function of the soleus is to allow you to stand on your toes. This movement is also re....

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    Seated Thigh Abduction with O-Loop

    Here is a great exercise for the glutes! Thigh abduction (movement away from the midline) is one of the best ways to work the butt. If you're an athlete, this exercise can actually enhance lateral movement speed and power. Instructions for the se....

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