215 exercises available · Page 3 of 9
An explosive jump from the floor onto a box — the clean way to train lower-body power without high-impact landings.
Prone simultaneous-stroke swimming that pairs a wide sweeping arm pull with a whip kick driven by the inner thighs.
A two-foot standing long jump: load the hips, swing the arms, and project the body forward as far as possible.
A rear-foot-elevated split squat that punishes one leg at a time — the most effective single-leg builder in any program.
A bench-supported cable kickback that isolates the glutes with a straight-leg drive against constant cable tension.
A standing cable exercise that lifts one straight leg out to the side, isolating the hip abductors.
Standing single leg hip extension against a low cable that isolates the glutes through a controlled range.
A cable-loaded hip hinge that pulls resistance forward from between the legs, driving the glutes with little spinal load.
A deep sideways squat on one leg with the other leg extended straight, worked in the frontal plane.
Seated bicycle pedalling shown as a cycling cooldown, with the hands on the handlebars and the legs moving through continuous pedal strokes.
Seated cycling run as repeated hard efforts with recoveries between them, holding a stable position throughout.
Maximal short cycling efforts where output peaks in seconds and the quads carry the load through every pedal stroke.
Seated bicycle pedalling shown as a cycling warm-up, with the hands on the handlebars and the legs moving through continuous pedal strokes.
A conventional deadlift pulled while standing on a raised platform, adding range at the bottom of the lift.
A dumbbell Romanian deadlift performed from a raised platform so the hamstrings work through a longer range.
A loaded forward lunge that alternates legs each rep — training the quads, glutes, and balance one side at a time.
A loaded back extension on a 45-degree bench, holding a dumbbell at the chest to add resistance to the hip hinge.
A rear-foot-elevated split squat loaded with dumbbells — one of the highest-return single-leg exercises for quads and glutes.
A deep sideways squat on one leg holding a dumbbell at the chest as a counterbalance and a load.
A cross-body dumbbell hip hinge performed with both feet grounded, lowering the weight diagonally toward the opposite foot.
A hip driven pull with a dumbbell in each hand, lowered down the front of the legs and driven back up.
A glute bridge with the heels supported on a raised platform and a dumbbell held across the hips.
A single-leg hip thrust where the free leg crosses into a figure-four — isolating one glute through a deep range.
A squat with a dumbbell held at each shoulder, front loading the body to keep the torso upright.
