Exercises

The Arms Apart Circular Toe Touch exercise is a dynamic stretch that targets the hamstrings, lower back, and shoulders. It involves bending forward to touch your toes in a circular motion while keepin...

The Assisted Lying Glutes Stretch is a stretching exercise that targets the glute muscles in the buttocks. This stretch can help improve flexibility and range of motion in the hips and lower back. To...

The Assisted Lying Gluteus And Piriformis Stretch is a stretching exercise that focuses on stretching the gluteus and piriformis muscles in the hips and buttocks. Here are the step-by-step instructio...

The Band Bent-Over Hip Extension exercise is a lower body exercise that targets the glutes and hamstrings. It involves using a resistance band for added resistance to help tone and strengthen the musc...

The Band Hip Lift exercise is a lower body strengthening exercise that targets the glutes, hamstrings, and lower back muscles. It is performed using a resistance band to increase the difficulty and pr...

The Band Lying Hip Internal Rotation exercise is a resistance band exercise that targets the internal rotators of the hip muscles. This exercise helps to improve hip mobility and strength, which can b...

The Band Pull Through exercise is a resistance exercise that targets the muscles in the lower back, glutes, and hamstrings. It is commonly used in strength training programs to improve hip and back st...

The Band Seated Hip Internal Rotation exercise is a lower body exercise that targets the hip internal rotators, particularly the glutes and hip adductors. To perform the Band Seated Hip Internal Rota...

The Band Squat is a variation of the traditional squat exercise that involves the use of a resistance band for added resistance. This exercise targets the muscles in the legs, including the quadriceps...

The Band Squat Row is a compound exercise that combines a squat with a rowing motion to target multiple muscle groups in the body. Instructions for the Band Squat Row: 1. Begin by placing a resistan...

The Band Step-Up exercise is a lower body exercise that primarily targets the quads, hamstrings, and glutes. It also engages the core muscles for stability and balance. This exercise is commonly used ...

The Band Stiff Leg Deadlift is a variation of the traditional stiff leg deadlift that incorporates resistance bands to increase the intensity of the exercise. This exercise primarily targets the hamst...

The Straight Back Stiff Leg Deadlift is an exercise that primarily targets the hamstrings, lower back, and glutes. It is a variation of the traditional deadlift that emphasizes keeping the back straig...

The Barbell Clean-Grip Front Squat is a compound exercise that primarily targets the quadriceps, but also works the hamstrings, glutes, core, and upper back muscles. This exercise involves holding a b...

The Barbell Deadlift is a compound exercise that primarily targets the muscles in the lower body, including the glutes, hamstrings, and quadriceps, as well as the lower back and core muscles. It is a ...

The Barbell Front Chest Squat is a compound exercise that primarily targets the muscles in the lower body, including the quadriceps, glutes, and hamstrings. It also engages the core muscles for stabil...

The barbell front squat is a strength training exercise that primarily targets the quadriceps, but also works the glutes, hamstrings, and core. It differs from the traditional back squat in that the b...

The Barbell Full Squat is a compound exercise that primarily targets the muscles in the lower body, specifically the quadriceps, hamstrings, and glutes. It also engages the core muscles for stability ...

The Barbell Full Zercher Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves holding a barbell in the crooks of your elbows (rather than on yo...

The Barbell Glute Bridge is an effective lower body exercise that targets the glute muscles. It involves using a barbell placed across the hips to add resistance and increase the intensity of the glut...

The Barbell Glute Bridge Two Legs On Bench exercise is a variation of the traditional glute bridge that incorporates a barbell for added resistance. This exercise targets the glutes, hamstrings, and l...

The Barbell Hack Squat is a compound exercise that primarily targets the quadriceps, hamstrings, and glutes. It is performed using a barbell behind the legs as opposed to on the shoulders like in a tr...

The Barbell High Bar Squat is a popular and effective compound exercise that targets the quadriceps, hamstrings, glutes, and lower back. It involves using a barbell placed high on the upper traps to p...

The Barbell Jefferson Squat is a unique exercise that targets the legs, glutes, and core muscles. It involves using a single loaded barbell, placed between the legs, to perform a squatting movement. ...

The Barbell Jump Squat is a full body exercise that targets the lower body, specifically the quadriceps, hamstrings, and glutes. It also helps to improve explosive power and overall athleticism. To p...

The Barbell Lateral Lunge is a lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It also helps improve balance, stability, and flexibility. To perform the Barbell...

The Barbell Low Bar Squat exercise is a compound movement that primarily targets the quadriceps, hamstrings, and glutes. It is considered a foundational exercise in strength training and is commonly u...

The Barbell Lunge is a highly effective exercise for targeting and strengthening the muscles in the legs, particularly the quadriceps, hamstrings, and glutes. It also helps improve balance and stabili...

The Barbell Lying Lifting exercise, also known as the Barbell Hip Thrust, is a strength training exercise that primarily targets the glutes and hamstrings. It is a great way to build strength and powe...

The Barbell Narrow Stance Squat is a variation of the traditional squat exercise that requires the lifter to place their feet closer together, typically around hip-width apart. This stance targets the...

The Barbell One Arm Side Deadlift is a variation of the traditional deadlift exercise that targets the muscles in the sides of the body, including the obliques and the quadratus lumborum. This exercis...

The Barbell Rack Pull exercise is a variation of the traditional deadlift that targets the upper back, traps, and lower back muscles. This exercise is performed by pulling a barbell from a rack set up...

The Barbell Rear Lunge is a compound exercise that targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes. It also helps improve balance and coordination, making it a ...

The Barbell Romanian Deadlift is a strength training exercise that targets the hamstrings, glutes, lower back, and core muscles. It involves using a barbell to perform a hip hinge movement while maint...

The Barbell Seated Good Morning exercise is a variation of the traditional Good Morning exercise, where the individual sits upright on a bench while performing the movement with a barbell. To perform...

The Barbell Single Leg Deadlift is a variation of the traditional deadlift exercise that targets the hamstrings, glutes, and lower back, as well as improves balance and stability. To perform the Barb...

The Barbell Speed Squat is a dynamic lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It involves performing squats with a barbell at a faster pace than traditional s...

The Barbell Step-Up exercise is a strength training exercise that targets the quadriceps, glutes, hamstrings, and calf muscles. It also helps to improve balance, coordination, and overall lower body s...

The Barbell Stiff Leg Good Morning exercise is a compound movement that targets the hamstrings, glutes, lower back, and core. It involves bending at the hips while keeping the legs straight or slightl...

The Barbell Sumo Deadlift is a variation of the traditional deadlift that targets the lower body muscles, particularly the quadriceps, hamstrings, glutes, and lower back. This variation involves a wid...

The Barbell Zercher Squat is a variation of the traditional squat exercise where the barbell is held in the crooks of the elbows instead of on the shoulders or upper back. This variation places more e...

The Basic Toe Touch exercise is a simple stretching exercise that targets the hamstrings and lower back. It is a great way to improve flexibility and range of motion in the lower body. To perform the...

The Bench Hip Extension exercise is a lower body workout that targets the glutes and hamstrings. It involves using a bench to support your upper body while you lift and lower your legs to work the mus...

The Bent Knee Lying Twist is an effective yoga pose that helps to stretch and strengthen the spine, hips, and lower back. It also helps to open up the chest and shoulders, improve flexibility, and rel...

The Bodyweight Drop Jump Squat is a plyometric exercise that helps to improve lower body strength, power, and explosiveness. This exercise is considered to be more advanced, so proper form and techniq...

The Cable Deadlift is a variation of the traditional deadlift exercise using a cable machine. It primarily targets the glutes, hamstrings, and lower back muscles. Instructions: 1. Stand facing a cabl...

The Cable Pull Through with Rope is an exercise commonly used in strength training to target the glutes, hamstrings, and lower back muscles. It involves using a cable machine with a rope attachment to...

The Cable Standing Hip Extension exercise is a great exercise to target and strengthen the glutes and hip muscles. It also helps improve hip stability and overall lower body strength. To perform the ...

The Curtsey Squat is a variation of the traditional squat exercise that targets the inner and outer thighs, glutes, quads, and hamstrings. It involves moving one leg behind the other in a curtsy-like ...

Cycling (Outside) is a popular form of exercise that is not only great for cardiovascular health but also for toning leg muscles and improving overall fitness. Cycling outside can be a fun and enjoyab...

Cycling (Stationary) is a cardiovascular exercise that simulates riding a bike outdoors, but on a stationary bike machine. It is a low-impact workout that targets the muscles in the legs, including th...

The Dumbbell Bench Squat is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. This exercise is performed using a pair of dumbbells while seated on a bench. Step by ...

The dumbbell clean is an exercise that targets multiple muscle groups, including the shoulders, legs, and core. It is a dynamic movement that requires explosive power and coordination. Step by step i...

The Dumbbell Contralateral Forward Lunge exercise is a lower body workout that targets the quadriceps, hamstrings, glutes, and core muscles. In this exercise, you will be holding a dumbbell in the han...

The Dumbbell Deadlift is a variation of the traditional deadlift exercise that targets the muscles in the lower body, including the hamstrings, glutes, and lower back. It also engages the core muscles...

The Dumbbell Lunge is a compound exercise that primarily targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes. It also engages the core muscles for stabilization. T...

The Dumbbell One Arm Snatch is a powerful and dynamic exercise that targets multiple muscle groups, including the shoulders, back, arms, and core. It involves explosively lifting a dumbbell from the g...

The Dumbbell Plyo Squat is a variation of the traditional squat exercise that incorporates a plyometric element to increase power and explosive strength. This exercise involves performing a squat whil...

The Dumbbell Rear Lunge is a lower body exercise that targets the glutes, hamstrings, and quadriceps. It also helps improve balance, stability, and coordination. To perform the Dumbbell Rear Lunge: ...

The Dumbbell Romanian Deadlift is a strength training exercise that targets the hamstrings, glutes, and lower back. It also helps improve balance and stability. To perform the Dumbbell Romanian Deadl...

The Dumbbell Single Leg Deadlift is a unilateral exercise that targets the hamstrings, glutes, lower back, and core muscles. It also helps improve balance and stability. To perform the Dumbbell Singl...

The Dumbbell Single Leg Deadlift with Stepbox Support is a challenging exercise that targets the hamstrings, glutes, and lower back. Using a stepbox for support adds an extra element of stability and ...

The Dumbbell Single Leg Squat exercise is a unilateral leg exercise that targets the quads, hamstrings, glutes, and core. This exercise helps to improve balance, stability, and overall lower body stre...

The Dumbbell Squat exercise is a lower body strength training exercise that primarily targets the quadriceps, hamstrings, and glutes. It also engages the core and stabilizer muscles. To perform the D...

The Dumbbell Step-Up is a lower body exercise that primarily targets the muscles in the legs and glutes. It is a single-leg exercise that requires stepping up onto a platform or bench while holding du...

The Dumbbell Stiff Leg Deadlift is a strength exercise that targets the hamstrings, glutes, and lower back. It is a variation of the traditional deadlift that places more emphasis on the hamstrings an...

The dumbbell straight leg deadlift is a variation of the traditional deadlift exercise that specifically targets the hamstrings and glutes. This exercise also helps to improve overall hip and spine mo...

The Dumbbell Sumo Pull Through exercise is a variation of the traditional Sumo Deadlift that targets the glutes, hamstrings, and lower back muscles. It also helps to improve grip strength and overall ...

The Elliptical Trainer is a popular cardio exercise machine that simulates the motion of walking, running, or stair climbing without causing excessive pressure on the joints. It is a great way to impr...

The Exercise Ball Hip Flexor Stretch is a dynamic stretch that targets the hip flexor muscles, which can become tight and shortened from sitting for long periods of time. This stretch can help improve...

The Exercise Ball One Leg Prone Lower Body Rotation is a challenging stability exercise that targets the core muscles, particularly the obliques, as well as the lower body. This exercise requires bala...

The Exercise Ball One Legged Diagonal Kick Hamstring Curl is a challenging exercise that targets the hamstrings, glutes, and core. It involves lying on your back with one foot on an exercise ball whil...

Flutter Kicks are a core exercise that target the lower abdominal muscles and hip flexors. They are typically performed lying flat on your back and involve kicking your legs up and down in a flutterin...

The Forward Lunge exercise is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It also engages the core for stability and balance. This exercise helps improve stren...

The Frankenstein Squat is a challenging lower body exercise that targets the quads, glutes, hamstrings, and core muscles. It involves holding a weighted barbell or dumbbells in front of you, mimicking...

The Glute Bridge March is a variation of the traditional Glute Bridge exercise that adds an element of core stability and balance. This exercise targets the glutes, hamstrings, and core muscles, helpi...

The Glute Bridge Two Legs On Bench exercise is a variation of the traditional glute bridge that involves using a bench to elevate your feet, adding an extra challenge to the exercise. To perform the ...

The Hands Clasped Circular Toe Touch exercise is a dynamic stretch that targets the hamstrings, lower back, and shoulders. It helps improve flexibility and mobility in these areas. To perform the Han...

The Hands Reversed Clasped Circular Toe Touch exercise is a dynamic stretch that targets the hamstrings, calves, lower back, and shoulders. It involves bending forward to touch the toes while clasping...

The Hug Keens To Chest exercise is a great way to stretch your lower back, hips, and glutes while also engaging your core muscles. This exercise is especially beneficial for individuals who sit for lo...

The Iron Cross Stretch is a stretching exercise that targets the chest, shoulders, and upper back muscles. It involves extending the arms out wide to the sides while lying on the floor. Here are step-...

Jump rope is a cardiovascular exercise that involves using a rope to jump over as it swings under the feet. It is a great way to improve endurance, coordination, and agility. Step by step instruction...

Jump squats are a high-intensity plyometric exercise that work the lower body, particularly the quadriceps, hamstrings, and glutes. This exercise also helps improve explosive power, cardiovascular fit...

The Kettlebell Front Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves holding a kettlebell in front of your chest while performing a squatt...

The Kettlebell Goblet Squat is a compound exercise that targets the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves. To perform the Kettlebell Goblet Squat, follow...

The Kettlebell Lunge Pass Through exercise is a full body workout that targets the legs, glutes, core, and shoulders. This exercise requires good balance, coordination, and strength to perform correct...

The Kettlebell Pistol Squat is a challenging lower body exercise that focuses on balance, strength, and stability. It involves performing a single-leg squat while holding a kettlebell in front of your...

The kettlebell swing is a dynamic exercise that targets multiple muscle groups in the body, particularly the hips, glutes, hamstrings, and core. It is a great full-body exercise that improves strength...

The Kettlebell Turkish Get Up (Squat Style) is a full-body exercise that involves transitioning from lying on your back to standing while holding a kettlebell in one hand. It helps improve core streng...

The Kneeling Jump Squat is a plyometric exercise that targets the quadriceps, glutes, and calves while also improving power and explosiveness. To perform the Kneeling Jump Squat, follow these steps: ...

The Lever Deadlift is a strength training exercise that primarily targets the muscles in the lower body, including the glutes, hamstrings, and quadriceps. It also engages the core, back, and arm muscl...

The Lever Hip Extension is an exercise that targets the glutes and hamstrings. This exercise can be done with a lever machine at the gym or with a resistance band at home. Instructions: 1. Start by s...

The Lever Horizontal One Leg Press is a strength training exercise that targets the quadriceps, hamstrings, and glutes. It is performed on a lever horizontal leg press machine, where the user sits and...

The Lever Reverse Hyperextension is an exercise that targets the lower back, glutes, and hamstrings. It involves lying face down on a bench or platform and allowing the legs to extend downward, while ...

The Lever Seated Good Morning exercise is a variation of the traditional Good Morning exercise with the added challenge of sitting on a lever or bench while performing the movement. This exercise prim...

The Lever Seated Leg Press is a resistance exercise that targets the quadriceps, hamstrings, and glutes. It is done using a lever machine with a seat and a weighted sled that moves along a track. Ste...

The Low Glute Bridge On Floor exercise is a simple yet effective workout that targets the glutes, hamstrings, and lower back muscles. It helps to strengthen and tone these areas, improve your overall ...

The Lunge With Jump exercise is a dynamic lower body move that targets the glutes, quadriceps, hamstrings, and calves. It incorporates both a lunge and a jump to increase power and strength in the leg...

The March Sit, also known as the Wall Sit, is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It is a bodyweight exercise that can be done anywhere with a wall. T...

The Monster Walk exercise is a resistance band exercise that targets the muscles in the hips and glutes. It is a great way to improve hip stability and strengthen the muscles in the lower body. To pe...

The One Leg Squat, also known as the pistol squat, is a challenging lower body exercise that targets the quads, glutes, hamstrings, and core muscles. It requires a great deal of balance, strength, and...

The Outside Leg Kick Push-Up exercise is a variation of the traditional push-up that targets the chest, shoulders, triceps, and core muscles. It adds an extra element of difficulty by incorporating a ...

The Pelvic Tilt Into Bridge exercise is a Pilates exercise that targets the core, glutes, and hamstrings. To perform the Pelvic Tilt Into Bridge exercise, follow these step-by-step instructions: 1. ...

The Pike-To-Cobra Push-Up is a challenging variation of the traditional push-up that targets the arms, shoulders, chest, and core muscles. This exercise involves transitioning between a pike position,...

The Potty Squat With Support exercise is a variation of the traditional squat that involves using a stable support such as a chair or railing to assist with balance. This exercise is great for beginne...

The Push-Up Inside Leg Kick is a dynamic exercise that works the upper body, core, and legs. It involves performing a push-up followed by a leg kick to work the inner thigh muscles. Instructions: 1....

The Rear Decline Bridge exercise is a challenging variation of the traditional glute bridge that targets the hamstrings, glutes, and lower back muscles. It requires a bench or stability ball to elevat...

Resistance Band Hip Thrusts On Knees is an exercise that targets the glutes, hamstrings, and hip flexors. It involves using a resistance band to add extra resistance to the movement. Step by step ins...

The Reverse Hyper Extension on Stability Ball is a challenging exercise that targets the lower back, glutes, and hamstrings. By performing this exercise on a stability ball, you also engage your core ...

The Reverse Hyper On Flat Bench exercise is a variation of the reverse hyperextension that targets the lower back, glutes, and hamstrings. This exercise is typically performed on a flat bench instead ...

The Rocking Frog Stretch is a dynamic stretching exercise that targets the hip flexors, quadriceps, and groin muscles. To perform the Rocking Frog Stretch, follow these steps: 1. Begin by getting in...

The Roller Hip Lat Stretch is a stretching exercise that targets the hips and latissimus dorsi muscles. This stretch is great for improving flexibility in the hip flexors and increasing range of motio...

The Roller Hip Stretch is a dynamic stretch that targets the hip flexors, quadriceps, and glutes. It involves using a foam roller to help improve flexibility in these muscles and increase range of mot...

Rowing on a machine.

Treadmill or outside running

The Seated Glute Stretch is a stretching exercise that targets the gluteal muscles, specifically the piriformis muscle, which can often become tight and lead to discomfort in the lower back and hips. ...

The Seated Piriformis Stretch is a stretching exercise that targets the piriformis muscle, which is located in the buttocks. This stretch can help alleviate tension and discomfort in the lower back, h...

The Single Leg Bridge With Outstretched Leg is a challenging variation of the traditional bridge exercise that targets the glutes, hamstrings, and core muscles. To perform this exercise, follow these...

The Single Leg Squat, also known as the Pistol squat, is a challenging bodyweight exercise that targets the entire lower body, particularly the quads, glutes, and hamstrings. It also helps improve bal...

The Sled 45 Degrees One Leg Press is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It is a variation of the traditional leg press exercise that requires the use ...

The Sled 45° Leg Press is a strength training exercise that targets the muscles in the lower body, particularly the quadriceps, hamstrings, and glutes. This exercise is performed using a leg press mac...

The Sled 45° Leg Wide Press exercise is a lower body workout that primarily targets the quadriceps, hamstrings, glutes, and inner thighs. This exercise is done using a sled machine that allows for res...

The Sled Closer Hack Squat is a variation of the traditional hack squat exercise that involves using a sled instead of a weighted machine. This exercise primarily targets the quadriceps, hamstrings, a...

The Sled Hack Squat is a variation of the traditional hack squat exercise that utilizes a sled attachment on a hack squat machine. This exercise primarily targets the quadriceps, hamstrings, and glute...

The Sled Lying Squat exercise is a challenging lower body exercise that targets the quads, glutes, hamstrings, and calves. It involves lying on your back and squatting while pushing a sled away from y...

The Smith Bent Knee Good Morning exercise is a variation of the traditional Good Morning exercise that focuses on strengthening the lower back, glutes, and hamstrings. This exercise is performed using...

The Smith Deadlift is a variation of the traditional deadlift exercise that utilizes a Smith machine for added stability and safety during the movement. The Smith machine allows the user to lock the b...

The Smith Front Squat (Clean Grip) is a compound exercise that targets the quadriceps, hamstrings, glutes, and core muscles. This exercise is performed using a Smith machine, which provides stability ...

The Smith Full Squat is a weighted exercise that targets the quadriceps, hamstrings, glutes, and lower back. It is a compound movement that helps to build strength and muscle mass in the lower body. ...

The Smith Hack Squat is a variation of the traditional squat exercise, using a Smith machine to add resistance and stability. To perform the Smith Hack Squat, follow these step-by-step instructions: ...

The Smith Leg Press exercise is a compound movement targeting the lower body, specifically the quadriceps, hamstrings, and glutes. It is usually performed on a Smith machine, which stabilizes the move...

The Smith low bar squat is a variation of the traditional barbell squat that involves placing the bar on the lower part of your back. This variation shifts the emphasis of the exercise from the quadri...

The Smith Sprint Lunge is a dynamic lower body exercise that targets the quads, hamstrings, glutes, and calves. It is a plyometric movement that also helps to improve balance, coordination, and cardio...

The Smith Squat is a strength training exercise that targets the quadriceps and glutes. It is performed using a Smith machine, which is a weightlifting apparatus that consists of a barbell attached to...

The Smith Sumo Squat exercise is a variation of the traditional sumo squat that is done using a Smith machine. This exercise targets the muscles of the lower body, including the quadriceps, hamstrings...

The Spider Crawl Push Up is a challenging variation of the traditional push up that targets the chest, shoulders, triceps, and core. This exercise requires coordination, balance, and upper body streng...

Using a stairmaster or equivelant machine.

Swimmer kicks is a core-strengthening exercise that targets the lower back, buttocks, and hamstrings. It involves lying face down on the floor and kicking your legs up and down in a fluttering motion,...

The Tire Flip exercise is a functional strength and conditioning exercise that involves flipping a heavy tire over multiple times. It is commonly used by athletes, powerlifters, and strongman competit...

The Trap Bar Deadlift is a variation of the traditional Deadlift exercise that is performed using a trap bar, also known as a hex bar. The trap bar deadlift is a great exercise for targeting the lower...

The Twist Hip Lift exercise is a variation of the traditional Hip Lift exercise that incorporates a twisting motion to engage the oblique muscles in addition to the core muscles. This exercise helps t...

The Walking Lunge exercise is a dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also helps improve balance, coordination, and stability. Here are step-by-s...

Weighted Cossack squats are a versatile lower body exercise that target the quadriceps, hamstrings, glutes, and adductors. This exercise also challenges your balance and flexibility. Here are step by...

The Weighted Lunge With Swing exercise is a dynamic full-body movement that targets multiple muscle groups including the legs, glutes, core, and shoulders. It combines the traditional lunge with an ov...

The Weighted Squat is a strength-training exercise that targets the muscles in the lower body, including the quadriceps, hamstrings, glutes, and calves. It also engages the core muscles for stability....

The Weighted Stretch Lunge is a variation of the traditional lunge exercise that incorporates a stretching component to increase flexibility and range of motion. By adding weights, this exercise also ...