50 Best Leg Exercises of 2023

1. Front Squat

How to do it:

1. Set a barbell on an influence rack at about shoulder peak.
2. Grab the ability with an overhand grip at shoulder width and lift your elbows till your higher arms are parallel to the ground.
3. Take the bar out of the rack and let it relaxation in your fingertips.
4. Your elbows needs to be all the way in which up all through the motion.
5. Step again and set your ft at shoulder width with toes turned out barely.
6. Squat as little as you may with out dropping the arch in your decrease again.

Target areas:

• glutes
• calves
• hamstrings
• quads

Pro tip:

Make certain your elbows are pointed up/ahead always in the course of the rep. This will aid you preserve good posture and maintain your body from angling ahead.

Variation:

This transfer will also be carried out with dumbbells. Rest one on every shoulder and do a rep with elbows pointed up and triceps ahead.

2. Bulgarian Split Squat

How to do it:

1. Stand lunge-length in entrance of a bench.
2. Hold a dumbbell in every hand and relaxation the highest of your left foot on the bench behind you.
3. Lower your body till your rear knee practically touches the ground and your entrance thigh is parallel to the ground. 

Target areas:

• calves
• quads
• glutes
• hamstrings
• hip flexors

Pro tip:

Single-leg training can yield critical strength features. Keep your dip shallow for extra emphasis on the quads, and deepen it for extra emphasis on working the glutes.

Variation:

This transfer will be carried out with or with out weights. For rookies, attempt beginning by interlocking your fingers behind your head. Then transition to holding a medication ball earlier than shifting to dumbbells or kettlebells.

3. Romanian Deadlift

How to do it:

1. A killer deadlift variation, maintain a barbell with a shoulder-width grip and stand with ft hip-width aside.
2. Bend your hips again so far as you may.
3. Allow your knees to bend as wanted when you decrease the bar alongside your shins till you’re feeling a stretch in your hamstrings.
4. Keep your decrease again in its pure arched place all through.

Target areas:

• hamstrings

Pro tip:

Contract your glutes as you come back to beginning place. This ought to maintain the pressure off of your decrease again.

Variation:

There’s additionally a dumbbell single-leg variation of this transfer, the place you maintain a dumbbell in every hand at your sides and lean ahead whereas lifting one leg straight behind you. As your chest comes ahead, the dumbbells ought to shift out of your sides to immediately over your planted foot. 

Return to beginning place by decreasing your again leg as you come up and returning the dumbbells to your sides.

4. Barbell Squat

How to do it:

1. In a squat rack or cage, grasp the bar as far aside as is snug and step below it.
2. Place it in your decrease traps, squeeze your shoulder blades collectively, push your elbows up and nudge the bar out of the rack.
3. Take a step or two again and stand along with your ft at shoulder width and your toes turned barely out.
4. Take a deep breath and bend your hips again, then bend your knees to decrease your body as far as you may with out dropping the arch in your decrease again.
5. Push your knees out as you descend.
6. Drive vertically along with your hips to return again up, persevering with to push your knees out.

Target areas:

• glutes
• quads
• calves
• hamstrings

Pro tip:

Try practising with an unweighted barbell a couple of occasions to get snug with the right type earlier than including weight. Proper type contains partaking your core so to not spherical your again.

Variation:

There are quite a few variations to this transfer. Two of them are the overhead squat–the place you carry out the transfer whereas holding the bar over your head, and goblet squat–the place you maintain the weight in entrance of you.

5. Dumbbell Stepup

How to do it:

1. Stand behind a bench or one other elevated floor that may put your thigh parallel to the ground if you step your foot onto it.
2. Hold a dumbbell in every hand and step onto the bench, however go away your trailing leg hanging off.
3. Step again right down to beginning place and repeat utilizing the opposite leg.

Target areas:

• quads
• glutes
• calves

Pro tip:

Be aware to position your whole foot onto the bench or elevated floor as you step up. Only catching it along with your toe or heel may trigger some imbalance.

Variation:

This transfer may embody a reverse lunge, the place you drive your trailing knee up towards your chest as you step up, after which step again right into a reverse lunge as soon as your again on the ground.

6. Deadlift

How to do it:

1. Stand straight up with ft hip-width aside and shins one inch away from the bar.
2. Grip the bar with a double pronated or reverse grip, bend knees and push them into your straight arms.
3. Bring your chest up as a lot as attainable and look straight forward. Keeping your again flat, lengthen your hips to face up, pulling the bar up alongside your legs to lockout.
4. Once you have received that proper you may attempt these 4 methods to interrupt your deadlift report.

Target areas:

• glutes
• hamstrings

Pro tip:

Bend your knees with out going right into a full squat. This will can help you preserve correct leverage as you raise.

Variation:

This transfer will be carried out utilizing a kettlebell or single dumbbell if you happen to’re simply starting or figuring out in a smaller space.

7. Swiss Ball Leg Curl

How to do it:

1. Brace your abs with heels on a stability ball.
2. Raise your hips into the air, however maintain your knees straight.
3. From there, bend your knees and roll the ball again towards you.
4. Keep your hips elevated all through the set. Check out extra Swiss-Ball leg exercises.

Target areas:

• glutes
• hamstrings

Pro tip:

Keep your core engaged all through this transfer in order that your hips do not dip. Also, you should definitely carry out this transfer on a floor that enables the soundness ball to maneuver simply however not slip.

Variation:

This transfer is fairly easy, although some might desire to carry out it with out sneakers to get higher leverage.

8. Single-leg Romanian Deadlift

How to do it:

1. Hold a dumbbell in a single hand and stand on the alternative leg.
2. Bend your hips again and decrease your torso till you’re feeling your decrease again is about to lose its arch.
3. Squeeze your glutes and lengthen your hips to return up.

Target areas:

• glutes
• hip abductors

Pro tip:

Keep your head aligned along with your shoulders as you decrease your torso. This will assist to keep up type in your again.

Variation:

This transfer will be carried out with out weight as effectively by stretching your arms ahead as you decrease your torso.

9. Leg Press

How to do it:

1. Adjust the seat of the machine in an effort to sit comfortably along with your hips beneath your knees and your knees consistent with your ft.
2. Remove the safeties and decrease your knees towards your chest till they’re bent 90 levels after which press again up.

Target areas:

• glutes
• hamstrings
• quads
• calves

Pro tip:

Be cautious to not go too low otherwise you danger your decrease again coming off the seat (which might trigger harm).

Variation:

Some might desire to take a seat extra horizontally than at an angle so the weight is extra in entrance than above you.

10. Bodyweight Calf Raise

How to do it:

1. Stand along with your toes on a block or step and maintain onto one thing sturdy for help.
2. Raise your heels to return up on the balls of your ft, after which decrease your heels till you’re feeling a stretch in your calves.

Target areas:

• calves

Pro tip:

Stand along with your toes on the sting of the step, however not at an excessive amount of of an edge to danger slipping off.

Variation:

This transfer will be carried out with weight–including ankle weights or holding a dumbbell in a single hand.

11. Walking Lunge

How to do it:

1. Stand along with your ft hip width, holding a dumbbell in every hand.
2. Step ahead with one leg and decrease your body till your rear knee practically touches the ground and your entrance thigh is parallel to the ground.
3. Step ahead along with your rear leg to carry out the subsequent rep.

Target areas:

• glutes
• quads

Pro tip:

It’s simple to float or zig-zag when strolling. Find a spotlight level and maintain your head there in an effort to stroll in a straight line with knees straight.

Variation:

This transfer will be carried out by carrying the dumbbells in your shoulders or above your head if you stroll for an added problem. Or you are able to do it with no weight, inserting your fingers in your hips as you stroll.

12. Pause Squat

(*50*)

How to do it:

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1. Set up in a squat rack or cage.
2. Grasp the bar as far aside as is snug and step below it.
3. Squeeze your shoulder blades collectively and nudge the bar out of the rack.
4. Step again and stand along with your ft at shoulder width and your toes turned out barely.
5. Take a deep breath and tuck your hips again, then bend your knees to decrease your body so far as you can with out dropping the arch in your decrease again.
6. Push your knees out as you descend.
7. Hold the underside place for 2 seconds earlier than returning to start. 

Target areas:

• quads
• glutes
• calves

Pro tip:

Keep your neck impartial always to keep up correct type, particularly in the course of the pause.

Variation:

You can take a number of pauses in a single set earlier than returning to beginning place, although correct type is vital. This transfer will also be carried out with no weight and your arms stretched out in entrance of you.

13. Reverse Lunge

How to do it:

1. Stand with again straight, head ahead, and arms at your sides–then take a step again along with your proper foot.
2. Lower your body till your entrance thigh is parallel to the ground and your rear knee practically touches the ground.
3. Keep your torso upright.
4. Step ahead to return to the beginning place.
5. Complete 3-5 reps on one leg, then change legs. That’s one set.

Target areas:

• quads
• calves

Pro tip:

Your step again ought to trigger you to really feel the stretch in your calf and hamstring, nevertheless it should not be so large that it pulls your hips backward.

Variation:

This transfer will be carried out with weight, utilizing dumbbells in every hand.

14. Dumbbell Squat

How to do it:

1. Hold the weights at shoulder stage and stand with ft shoulder-width aside and toes turned barely out.
2. Squat down as little as you may with out dropping the arch in your decrease again.

Target areas:

• quads
• glutes
• hamstrings
• calves

Pro tip:

Drop your weight onto your heels when decreasing into your squat. This will maintain your torso from leaning ahead and dropping leverage within the exercise.

Variation:

Numerous variations embody the goblet squat, the barbell squat, and the entrance squat. You may also use resistance bands in place of dumbells.

15. Kettlebell Swing

How to do it:

1. Stand with ft hip-width aside and the kettlebell on the ground.
2. Grasp the weight with each fingers (palms dealing with you) and, retaining your decrease again flat, lengthen your hips to lift it off the ground.
3. From there, take a deep breath and bend your hips again, permitting the weight to swing again between your legs.
4. Explosively lengthen your hips and exhale—permitting the momentum to swing the weight up to shoulder stage.
5. Control the descent, however use the momentum to start the subsequent rep.

Target areas:

• quads
• glutes

Pro tip:

Let the kettlebell do the work. The purpose is to make use of the momentum of the weight to proceed the swing as a substitute of straining in opposition to it to drag it ahead.

Variation:

There aren’t many various methods of doing this transfer. The most important factor you may change is the quantity of weight.

16. Jump Squat

How to do it:

1. Stand with ft shoulder-width aside and squat down till your thighs are about parallel to the ground however no deeper.
2. Jump as high as you may.
3. Land with gentle knees and start the subsequent rep.

Target areas:

• calves
• glutes
• quads

Pro tip:

Perform this exercise on a semi-soft however sturdy floor in an effort to shield your joints. Good choices are a exercise mat, grass, or carpet.

Variation:

This transfer will be carried out with weight–holding dumbbells in every hand both on the sides or the shoulders.

17. Barbell Calf Raise

How to do it:

1. Place a block, step, or weight plate on the ground.
2. Grasp a barbell and maintain it on the backs of your shoulders, as in a squat.
3. Place your toes on the block so your calves are stretched, however be sure you can preserve stability.
4. Raise your heels to return up onto the balls of your ft.

Target areas:

• calves
• glutes

Pro tip:

For added problem, maintain for 1-2 seconds on the high of your increase and decrease slowly.

Variation:

If you are coping with any again or shoulder points, one other model of this transfer will be carried out utilizing resistance bands. Wrap the band across the balls of your ft from a seated place and pull on the band slowly so your toes are pointed towards you.

18. Kneeling Hip Flexor Stretch

How to do it:

1. Kneel down in a lunge place along with your proper leg in entrance, and relaxation your again knee on a towel or mat, if obtainable.
2. Extend your left hand above your head and let your proper hand dangle at your aspect.
3. Contract your left glute and push your hips ahead till you’re feeling a stretch within the entrance of your hip.
4. Hold for 30 seconds.

Target areas:

• hip flexors
• quads
• glutes

Pro tip:

Since it is a stretch and never a raise, it could really feel pure to rock into it. Hold regular and breath by the period of the stretch to let your muscle groups get the complete affect.

Variation:

variation features a rotation, the place as a substitute of lifting one hand, you flip your torso towards the open aspect and place each fingers on the ground.

19. Skater Squat

How to do it:

1. Stand in your proper leg and choose your left one up off the ground.
2. Raise each arms in entrance of you to behave as a counterbalance.
3. If you will have mild weights or one thing comparable that can assist you maintain your stability, use it.
4. Bend your hips and knees and decrease your body as little as you may.
5. Come again up.

Target areas:

• quads
• glutes

Pro tip:

Keep your head and shoulders stage. This will aid you preserve stability.

Variation:

This transfer will be carried out by inserting each fingers on a wall and strolling them down it as you decrease into the squat.

20. Jumping Calf Raise

How to do it:

1. Stand tall with ft flat on the ground. 
2. Jump straight up, flexing your calves.
3. Land softly, absorbing the power by dropping right into a half squat.

Target areas:

• calves
• quads
• glutes

Pro tip:

Instead of touchdown on flat ft, which might trigger stress in your joints, let the balls of your ft take first contact, then roll onto your heels and into the half squat.

Variation:

You can add weight to this transfer by holding dumbbells in every hand, or add resistance by performing this in a pool.

21. Barbell Hip Thrust

How to do it:

1. Rest your higher again on a bench and sit on the ground with legs prolonged.
2. Roll a loaded barbell up your thighs till the bar sits in your lap (you could need to place a towel or mat in your hips or connect a pad to the bar for consolation).
3. Brace your abs and drive your heels into the ground to increase your hips, elevating them till your thighs and higher body are parallel to the ground. 

Target areas:

• hip abductors
• glutes
• quads
• hamstrings

Pro tip:

Keep your ft flat on the ground for your entire rep, resisting going up onto the balls of your ft. To assist with this, be sure your knees are bent at a 90-degree angle.

Variation:

Try this transfer with a dumbbell in every hand, a medication ball in your lap, or a barbell with no plates. 

22. Glute Bridge Walkout

How to do it:

1. Lie in your again on the ground and bend your knees so your ft relaxation on the ground near your butt.
2. Brace your abs and drive your heels into the ground to lift your hips into the air. 
3. From there, stroll your ft out in a V form, taking small steps along with your heels ahead and away from the midline of your body.
4. Keep your hips up.
5. Continue till your legs are prolonged after which stroll them again in. That’s one rep.

Target areas:

• glutes
• hip abductors

Pro tip:

Go slowly. The purpose is to make use of your body weight to completely interact your glutes.

Variation:

If strolling your ft again in to beginning place is simply too troublesome, you may deliver your hips down and start from the start of the rep.

23. Single-leg Glute Bridge

How to do it:

1. Lie in your again on the ground and bend each knees in order that your ft relaxation on the ground near your butt.
2. Brace your abs and increase one leg slightly below the purpose of your bent knee, straitening it with toes pointed up.
3. Squeeze your glutes, deliver your hips up, and drive the heel of the opposite foot into the ground.
4. Bridge up till your body is in a straight line.

Target areas:

• glutes
• hamstrings
• quads

Pro tip:

Let your hinge cease at your upper-back with every bridge and never your neck.

Variation:

For added problem, deliver your straight leg up at a decrease angle

24. Seated Calf Raise

How to do it:

1. Use a seated calf increase machine, or sit on a bench and relaxation the balls of your ft on a block or step (and maintain dumbbells in your thighs for resistance).
2. Perform a calf increase, however with hips and knees bent 90 levels.

Target areas:

• calves
• quads

Pro tip:

Aim for 3 sets of 15-20 reps.

Variation:

Instead of utilizing a calf increase machine, you need to use a barbell or dumbbells throughout your lap.

25. Swiss Ball Wall Squat

How to do it:

1. Place the ball in opposition to a wall and stand along with your again in opposition to it, holding it in place.
2. Place your ft shoulder-width aside and switch your toes out about 15 levels.
3. Squat down as little as you may, rolling the ball down the wall as you descend.

Target areas:

• hamstrings
• quads
• glutes

Pro tip:

Press your again in opposition to the ball in order that it is secure, however not so laborious that you feel undo pressure in your again.

Variation:

You can carry out this transfer whereas holding dumbbells.

26. Reverse Table-Up

How to do it:

1. Sit on the ground and place your fingers on the ground below your shoulders, fingers pointing in entrance of you.
2. Place your ft shoulder width and squeeze your glutes.
3. Push by your heels as you bridge your hips up.
4. Your body ought to type a desk, along with your torso and hips parallel to the ground.
5. Hold for 2 seconds.

Target areas:

• glutes

Pro tip:

If you are feeling pressure in your wrists or shoulders, flip your fingers outward for higher help.

Variation:

There is one other model of this transfer the place you let your head fall again behind the shoulders on the high of the transfer, as a substitute of retaining a impartial neck.

27. Kettlebell Press-Out

How to do it:

1. Hold the weight near your chest at shoulder stage with each fingers on the deal with and palms dealing with one another.
2. Squat down as deeply as you may, then press the bell straight out in entrance of you with arms prolonged.
3. Bring it again to your chest and repeat for reps whereas sustaining the squat place.

Target areas:

• quads
• glutes
• calves

Pro tip:

Foot place is vital for this transfer. You need to place your ft barely wider that shoulder-width with toes barely pointed outward.

Variation:

This transfer will be carried out with a medication ball, dumbbell, or another weight that does not put pressure on the shoulders. You may also carry out this transfer in opposition to a wall for added help.

28. Suspension Trainer Leg Curl

How to do it:

1. Rest each ft within the foot cradles of a suspension coach with legs straight.
2. Bridge your hips up so your body types a straight line, then bend your knees, curling your heels towards your butt.

Target areas:

• glutes
• hamstrings
• calves

Pro tip:

The nearer you place your fingers to your sides, the extra help you’ll get.

Variation:

There aren’t many various variations of this transfer, nonetheless you could substitute a foam curler in place of a suspension instrument.

29. Overhead Lunge

How to do it:

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1. Hold the bar overhead and step ahead along with your left leg.
2. Lower your self till your left thigh is parallel to the ground and your rear knee practically touches the ground.

Target areas:

• glutes
• hamstrings
• quads

Pro tip:

Form is paramount. Be certain that the weight is secure overhead earlier than coming into into the lunge. Both components of the transfer should not be carried out concurrently.

Variation:

This transfer will be carried out with numerous weights or no weight in any respect–simply stretch your arms above your head. 

30. Standing Calf Raise

How to do it:

1. Use a standing calf increase machine, or stand on a block or step with a dumbbell in a single hand whereas holding on to one thing for help with the opposite.
2. Lower your heels towards the ground till you’re feeling a stretch in your calves.
3. Drive the balls of your ft into the foot plate and contract your calves, elevating your heels as high as attainable.
4. Control the descent on every rep.

Target areas:

• calves

Pro tip:

Place your ft at a place the place your heels can dip under the edge of the step, however not too far again to danger slipping off.

Variation:

This transfer will be carried out with or with out extra weight.

31. Sumo Squat to Stand

How to do it:

1. Bend on the waist, grabbing beneath your massive toes (or contact palms to flooring).
2. Keep your arms straight inside your knees, pull  hips down till they’re between your ankles, and raise your chest.
3. Tuck your chin and attempt to straighten your legs, holding on to your toes as you straighten the hips and knees.

Target areas:

• hamstrings

Pro tip:

Go slowly when shifting into the standing place, so to really feel the stretch with out inflicting harm.

Variation:

There is a extra superior model of this transfer carried out solely on the toes, the place the heels by no means contact the ground.

32. Goblet Squat

How to do it:

1. Hold a dumbbell or kettlebell with two fingers in opposition to your chest.
2. Squat by sitting hips again and down, retaining your weight in your heels, with out lifting the toes.
3. Maintain contact between the kettlebell and your chest.
4. Your elbows ought to contact your knees on the backside of the motion.
5. Rise and lengthen powerfully by your hips to face.

Target areas:

• quads
• hamstrings

Pro tip:

Hold for a beat on the backside of the transfer to make sure you do not bounce or rock your hips.

Variation:

For a fuller vary of movement, let your elbows drop barely under your knees, however not a lot that the weight dips under your chest.

33. Lateral Bound/Skater

How to do it:

1. Stand in your proper leg, along with your left foot off the bottom.
2. Squat barely in your proper leg and use your leg and glute to leap laterally (to the left).
3. Land on the alternative leg, sustaining stability.
4. Repeat on the opposite aspect.

Target areas:

• glutes
• quads
• calves

Pro tip:

Be certain to have interaction your arms for extra explosion and stability.

Variation:

This transfer will be carried out slowly, the place you maintain for a beat on every leg, or quick in a skater movement backward and forward.

34. Mini Band Monster Walk

How to do it:

1. Start in a squat place with again flat, hips again, and a miniband round your ankles.
2. Taking small steps, stroll ahead, retaining ft consistent with hips.

Target areas:

• quads
• glutes

Pro tip:

Use a band that enables motion with resistance, however not one which makes it troublesome to stroll.

Variation:

This transfer will also be carried out utilizing ankle weights as a substitute of a band.

35. Weighted Wall Sit

How to do it:

1. Press again in opposition to a wall, then slide hips down till knees are at a 90-degree angle and thighs are parallel to flooring.
2. Hold weight in entrance of chest.
3. Hold for no less than 30 seconds.

Target areas:

• quads
• glutes

Pro tip:

Keep your hips barely above your knees when within the sitting place to keep up leverage.

Variation:

This transfer will be carried out with arms prolonged outward for added shoulder work.

36. Pistol Squat

How to do it:

1. As a development to the pistol squat, stand parallel to a ledge with one foot hanging off.
2. Extend arms and the free leg out in entrance of you.
3. Bend your working knee, hinging at hips, to decrease right into a squat.
4. Keeping your again straight and torso upright, as you attempt to contact your working hamstring to the calf.
5. Squeeze glutes and drive by heels to face. Repeat on the opposite aspect. When you progress, stand on a flat floor and repeat the above steps.

Target areas:

• hip abductors
• calves
• glutes
• hamstrings

Pro tip:

Start with 3-5 sets of assisted pistol squats–utilizing a chair or field–earlier than shifting to unassisted.

Variation:

This transfer will be carried out with weight, nevertheless it’s really helpful to grasp the assisted and unweighted variations earlier than shifting to this stage.

37. Single-leg Clock Squat

How to do it:

1. Stand on one leg, holding one finish of a dumbbell with each fingers.
2. Bend ahead on the hips after which bend your knee and, retaining your chest up, decrease your body whereas reaching barely to your left aspect.
3. Imagine a clock face on the ground and contact the tip of the dumbbell at 11 o’clock.
4. Stand again up and squat down once more and contact 12 o’clock. Repeat, and attain to the best to the touch 1 o’clock. Each contact is one rep. Repeat on the opposite leg.

Target areas:

• quads
• glutes
• hamstrings
• hip abductors
• calves

Pro tip:

Opt for a lighter weight dumbbell that may be manageable for this transfer.

Variation:

This transfer will be carried out with out weight or chair-assisted.

38. Single-leg Broad Jump

How to do it:

1. Stand on one leg and squat midway down.
2. Place the toe of the alternative foot on the grass behind you for stability.
3. Explode off the working leg, leaping up and ahead, and land on the identical leg.
4. Hold the touchdown for 3 seconds and start your subsequent bounce. Be conservative along with your distance and peak, because the affect will probably be laborious.

Target areas:

• calves
• quads
• glutes

Pro tip:

Engage your arms within the motion for peak explosion and stability.

Variation:

Land on two ft as a substitute of one, except you are performing a sequence of 2-3 jumps in a row per set.

39. Split-stance Box Jump

How to do it:

1. Set up 2 containers, a 20­inch and a 12­inch, 2 ft aside.
2. Stand between them. Squat, then explode up, touchdown on the containers in a break up place, one foot on every field.
3. Most of your weight is within the entrance foot, on the high field, whereas the again foot acts to stability you.

Target areas:

• calves
• hamstrings
• quads
• glutes

Pro tip:

One field needs to be at the next elevation than the opposite, just like stairs.

Variation:

This transfer will be carried out on the ground with no containers.

40. 180 Squat Jump

How to do it:

1. Squat and bounce 180 levels counter-clockwise.
2. Imagine there’s a mirror behind you and also you need to face the mirror.
3. Now squat whereas dealing with the mirror and bounce again the way in which you got here.
4. Squat once more; this time clockwise.

Target areas:

• calves
• quads
• hamstrings
• glutes

Pro tip:

Engage your arms for full explosion and stability.

Variation:

You can nix the 180-degree flip, if there’s an imbalance challenge.

41. King Arthur’s Pose

How to do it:

1. Start on fingers and knees, toes touching a wall.
2. Slide proper knee again towards wall, shifting high of foot up wall.
3. Put your left foot on the ground, and push your torso up.
4. Adjust your left foot so the knee is sq., and place fingers on the left knee.
5. Adjust the again knee so you’re feeling a stretch however pose shouldn’t be painful.
6. Breathe, then change sides.

Target areas:

• quads
• hamstrings

Pro tip:

Perform this transfer on a mat to maintain stress off of your knees.

Variation:

If this transfer bothers your knee, carry out a side-lying quad stretch by mendacity in your aspect, knees pulled into chest, holding your high ankle along with your high hand. Pull the highest leg behind your body to really feel a stretch within the entrance of your thigh and hip. Hold for 2 seconds, then return to the beginning place.

42. Box Jump

How to do it:

1. Stand on two legs dealing with a field.
2. Bend barely on the knees to load your hips and swing your arms down and again.
3. Using momentum, swing arms ahead and bounce onto the field, holding a secure touchdown place for 2 seconds.
4. Step off the field and repeat.

Target areas:

• quads
• hamstrings
• calves
• glutes

Pro tip:

Be certain to land flat-footed and never on the balls of your ft.

Variation:

This transfer will be carried out touchdown on one leg and alternating to the opposite on the subsequent rep.

43. Single-leg Wall Squat

How to do it:

1. Stand with the ball between your decrease again and a wall.
2. Straighten left leg and flex foot to start.
3. Lower hips, permitting the ball to journey up the again, till the left leg is parallel to the ground.
4. Reverse to start for one rep. Do all reps with the left leg raised, then change legs.

Target areas:

• quads
• glutes
• hamstrings

Pro tip:

Keep your core tight and shoulders engaged for stability.

Variation:

This transfer will be carried out by holding onto a chair or bench.

44. Banded Deadlift

How to do it:

1. Place a band round thighs, simply above knees, and stand with ft simply wider than shoulder-width aside, holding a average (30–40 pound) kettlebell in each fingers.
2. Hinge at hips and push butt again as you decrease your torso and KB towards the ground, sustaining rigidity in your hamstrings and glutes.
3. Push by heels to face.
4. Perform 2 sets of 8 to 10 reps.

Target areas:

• hamstrings
• glutes
• quads

Pro tip:

Keep you head elevated so your again does not arch.

Variation:

This transfer will be carried out with dumbbells in every hand, with a barbell, or as a warm-up to a standard deadlift.

45. Banded Glute Bridge

How to do it:

1. Sit with knees bent, ft on the ground.
2. Drape the resistance band over tops of thighs and safe the ends below every foot.
3. Lie again, squeeze glutes and activate core, then press hips towards ceiling.
4. Hold for one second, then decrease for one rep.

Target areas:

• glutes
• quads

Pro tip:

Keep your hips and decrease again aligned on the high of the bridge, and convey you fingers nearer to your body for added help.

Variation:

There aren’t very many variations to this transfer, exterior of fingers placement.

46. Reverse Airborne Lunge

How to do it:

1. Hold a kettlebell at face peak (it acts as a counterbalance).
2. Standing on one foot, raise the opposite leg behind you, shin parallel to the ground.
3. Shift hips again and slowly decrease till shin meets the ground. Press by the standing heel to reverse.

Target areas:

• quads
• calves

Pro tip:

Start with a 10-15-pound kettlebell to handle the motion.

Variation:

Start with two ft on the ground and raise the rear leg as you decrease your hips. You may also carry out this transfer with arms prolonged and no extra weight.

47. Inverted Hamstring

How to do it:

1. Stand, ft hip-width aside, to start.
2. Shift weight left, inhale, raise proper knee to chest, elbows down at sides, palms dealing with up close to chest.
3. Exhale, soften left knee, hinge ahead, and lengthen arms, and proper leg again.
4. Reverse to start, then repeat on the best aspect for 1 rep.

Target areas:

• hamstrings
• quads

Pro tip:

Keep your head impartial to keep up good posture all through the transfer.

Variation:

This transfer will be carried out holding onto a chair with one hand to work one leg and alternating to the opposite aspect.

48. Lunge with Spinal Twist

How to do it:

1. Step ahead along with your left leg, and decrease your body right into a lunge.
2. As you go down, place your proper hand on the ground so it’s even along with your left foot. Your proper knee ought to stay above the ground—not touching.
3. Now transfer your left elbow inside your left foot, and relaxation it on the ground.
4. Square your hips so you’re feeling a stretch on either side, and attempt to maintain your again as flat as attainable.
5. Move your left hand exterior your left foot, and twist to achieve for the sky.

Target areas:

• hip flexors
• quads

Pro tip:

Try to drag the toes in your left foot as much as your shin for added muscle engagement.

Variation:

There are quite a few variations to this transfer, together with a number of seated ones just like the piriformis stretch and the kneeling hip flexor.

49. Broad Jump

How to do it:

1. Stand along with your toes on a line.
2. Pick a visible in entrance of you and bounce towards that, hammering your arms again rapidly as you leap.

Target areas:

• calves
• quads
• hamstrings

Pro tip:

To encourage explosion, place a pillow about midway between your launching and touchdown factors.

Variation:

This is a reasonably easy transfer, although some might use added weight.

50. Overhead Squat With Dowel Rod

How to do it:

1. Stand holding a dowel rod or broomstick above your head.
2. Squat again and down till the highest of your thighs are parallel to the ground.
3. Push out of your hips again to a standing place.

Target areas:

• quads
• calves
• glutes

Pro tip:

Keeping your neck impartial will assist to keep up correct posture all through the transfer.

Variation:

You might change from a rod to a barbell with weights for superior work.