Exercise Database

Single-leg squat with the rear foot elevated on a bench. Brutal for the quads, glutes, and balance.

Static lunge with both feet on the floor. A stable way to load one leg at a time.

Lunges performed while walking forward. Adds a dynamic, balance-heavy component to leg work.

Stepping up onto a box with one leg. Trains unilateral leg strength and hip stability.

Squat with the load hung from a hip belt. Trains the legs with no compression on the spine.

Machine squat on an arced path that keeps the load over the feet. Very quad-dominant and joint-friendly.

Squat with the knees travelling forward and the hips extended. Isolates the quads through a deep stretch.

Leg press with the sled travelling straight up. A deep range of motion with the back flat on the pad.

Knee flexion in a seated machine. Works the hamstrings in a stretched hip position.

Knee flexion lying face down. Isolates the hamstrings with the hips fixed on the pad.

Bodyweight eccentric hamstring curl with the ankles anchored. One of the strongest hamstring builders.

Hip and knee extension on a GHD bench. Trains the whole posterior chain from calves to back.

Hip extension on a low pulley with an ankle strap. Isolates the glutes one side at a time.

Hip hinge with a rope between the legs. Teaches the hinge pattern and loads the glutes at lockout.

Hip thrust in a dedicated machine with a padded belt or bar. Easy to load heavy and repeat safely.

Hip hinge on one leg. Loads the hamstrings and glutes while training balance and hip control.

Calf raise with the knees bent. The bent knee shifts the work to the soleus.

Calf raise with straight legs on a machine or step. Primarily loads the gastrocnemius.

Calf raise performed against the leg press sled. Lets you load the calves heavily with back support.

Pushing a loaded sled across the floor. Builds leg drive and conditioning with no eccentric load.

Dragging a loaded sled with a harness or straps. Conditioning work for the posterior chain.

Carrying heavy weights at the sides for distance or time. Trains grip, traps, and full-body stability.

Kneeling crunch on a high pulley. Lets you add progressive resistance to direct ab work.

Rolling out on a wheel while resisting extension of the spine. A demanding anti-extension core drill.