GYM EXERCISES

GYM EXERCISES

LEGS EXERCISES



Advanced sumo squat combo
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Gastrocnemius

INSTRUCTIONS:
Step 1: Squat down with your legs wide apart and toes turned out until your thighs are parallel to the floor and you can touch it with your fingertips.

Step 2: Jump up as high as you can, with your legs wide and your arms stretched straight overhead

Step 3:

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Back squat
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Position your feet on the floor 30-50 cm apart with your toes pointing out. Look straight in front of you. Grasp the bar closer to the plates.

Step 2: Take the barbell using wide overhand grip and stand upright.

Step 3: Take a deep breath, hold it, and slowly descend. Make sure you keep back straight to avoid barbell sliding onto your neck.

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Backward leg kick
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Glutes

INSTRUCTIONS:
Step 1: Stand on all fours.

Step 2: Straighten one leg backward and up, with your heel pointing up.

Step 3:

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Band advanced pelvis raise
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie on the floor. Bend your legs. Raise one leg and loop a band around the knee of the raised leg. Keep your arms on the floor along your body.

Step 2: Raise your pelvis maintaining your leg position.

Step 3:

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Band hip abduction
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Abductors, Quadriceps

INSTRUCTIONS:
Step 1: Step down on the band with both feet, closer to its end. Take the other end with your right hand. Bend your arm and keep your hand by the side of your waist.

Step 2: Swing your right leg to the side so that the band stretches.

Step 3:

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Band side walk
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Abductors

INSTRUCTIONS:
Step 1: Put a band on both legs just below your knees.

Step 2: Take small steps to one side for several feet. Then walk to the other side.

Step 3:

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Band squat
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Quadriceps

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart, the band under both feet. Your toes point out slightly. Grasp the handles at your shoulder level.

Step 2: Squat down. Hold and go back to the starting position.

Step 3:

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Band thigh stretch
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Adductors, None

INSTRUCTIONS:
Step 1: Lie down with your legs straight. Wrap the band around your left foot. Hold the handles in both hands close to your shoulders. Lift your left leg straight up.

Step 2: Lower your left leg to the left. Hold, then go back to the starting position.

Step 3:

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Barbell crossover lunge
Difficulty Level: Intermediate
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Stand upright, feet shoulder-width apart, while holding a barbell on the back of your shoulders.

Step 2: Step forward and place one leg across the other. Simultaneously, lower your body down and lean your torso slightly forward.

Step 3: Push down on your front foot to raise your body back to the starting position.

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Barbell hack squat
Difficulty Level: Intermediate
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Hold a barbell at an armís length behind your back using an overhand grip. Set your feet shoulder-width on a 25-pound weight plate.

Step 2: Slowly lower your body as if you were sitting down in a chair, keeping your back in its natural alignment. When your upper thighs are parallel to the floor, pause, then return to the starting position.

Step 3:

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Barbell hang clean
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Biceps Brachii

INSTRUCTIONS:
Step 1: Take a shoulder-width underhand grip on a bar and slightly bend your knees. Quickly pull the bar up.

Step 2: As the bar approaches chest height, bend your knees more, move your elbows up and forward and catch it at your shoulders in the crooks of your fingers.

Step 3:

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Barbell side lunge
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand tall with your feet at your hip width. Hold a barbell across your upper back with an overhand grip.

Step 2: Lunge to one side as you push your hips backward. Go back up to the starting position as quickly as you can.

Step 3:

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Barbell split squat
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Standing in a staggered stance, hold a bar across your upper back with an overhand grip.

Step 2: Slowly lower your body as far as you can. Hold, and go back to the starting position.

Step 3:

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Barbell squat
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand with feet slightly wider that shoulder-width apart. Look straight in front of you.

Step 2: Hold the bar with your fingers. Elbows face forward.

Step 3: Inhale and descend as if you sit on a chair until knees and hips are fully bent. Your torso should be slightly bent over, hips and calves stay vertical, knees pointed same direction as feet.

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Barbell standing calf raise
Difficulty Level: Beginner
Injury Chance: Ankle joint trauma
Main Body Part: Legs
Muscle Groups: Gastrocnemius, Soleus

INSTRUCTIONS:
Step 1: Step up on your forefeet with your heels extending off the platform.

Step 2: Place bar on back of shoulders and balance it as if you want to make squats.

Step 3: Take a deep breath and holding it push your body up on your forefeet as high as possible. Hold 2-3 seconds in the highest point and try to tighten your calves as much as you can. Exhale and flex your ankles back lowering the body.

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Barbell step-up
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Hold a barbell with an overhand grip across your upper back. Put your left foot on the bench bending your knee 90 degrees.

Step 2: Push your body up until your left leg is straight. Then go back until your right foot touches the floor, and repeat.

Step 3:

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Barbell stepover lunge
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand with your feet hip-width apart in front of a step. Step forward onto the step with your left foot as you lower your body into a lunge.

Step 2: Push yourself up so that you lift your right foot over the step. Go back to the starting position.

Step 3:

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Barbell tiptoe squat
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Put your feet shoulder-width apart and hold the bar with an overhand grip. Raise your heels as high as you can.

Step 2: Squat down as deep as you can. Hold, and go back to the starting position.

Step 3:

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Beginner squat
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand with feet shoulder-width apart, arms extended with dumbbells grasped to the sides.

Step 2: Inhale and squat slightly bending your back.

Step 3: Lower until hips are parallel to the floor. Extend legs and return to the starting position.

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Bench hip extension
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Lie face down on a bench. Your lower body should hang off the bench.

Step 2: Raise your lower body until it's in one line with your torso. Go back to the starting position.

Step 3:

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Bench one-leg squat
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand on your left leg on a bench. Straighten your arms in front of you.

Step 2: Bend your left knee to lower your body. Hold for a couple of seconds and go back to the standing position.

Step 3:

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Bent leg hip raise
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Raise your hips.

Step 2: Bring one knee to your chest, go back to the starting position, and lift the other knee.

Step 3:

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Bent-leg raise
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Stand on all fours.

Step 2: Lift one leg as high as you can, maintaining the bend in the knee.

Step 3:

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BOSU lateral leg lift
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Abductors, None

INSTRUCTIONS:
Step 1: Lie on your side on the BOSU. Put your elbow on the floor under your shoulder. Put your other hand on the hip.

Step 2: Slowly raise the upper leg. Continue to raise your leg to a comfortable level, then slowly go back to starting position.

Step 3:

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BOSU lunge
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand facing a BOSU ball and holding a pair of dumbbells. Put one foot on top of the BOSU, with your toes and knee facing forward. Keep your other leg on the floor, rotated out at a 45-degree angle.

Step 2: Slowly bend the knee of the forward leg. Do not let your hips drop below the knee level. Pause briefly, then straighten your leg and push back to the starting position.

Step 3:

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BOSU reverse hyperextension
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Lie face down with your belly on a BOSU, Keep your legs fully extended, palms flat on the floor.

Step 2: Squeeze your lower back and glutes to raise your legs. Hold the contraction as long as you can at the top of the movement.

Step 3:

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BOSU squeeze
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Lie face down with your hips on a BOSU. Put your hands or forearms on the floor. Make sure your elbows are directly below your shoulders. Straighten both legs behind you. Rotate your thighs outward so your knees and toes point to the side. Tighten your bu

Step 2: Squeeze your inner thigh muscles and cross your ankles. Pause for a moment, then go to the starting position.

Step 3:

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BOSU walk
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Rectus Abdominis

INSTRUCTIONS:
Step 1: Sit down in the center of BOSU and put your hands next to your hips. Put your heels on the floor about two feet away from the BOSU. Resting on your hands, lift your hips off the ball

Step 2: Lift one foot a few inches off the floor. Hold, and go back to the starting position.

Step 3:

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Bottoms up
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Glutes

INSTRUCTIONS:
Step 1: Hold a kettlebell at your side with a loose grip.

Step 2: Swing it back and then forward.

Step 3: Grip the handle as you reach your head level and hold the kettlebell in place.

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Bulgarian split squat
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: With your right leg on bench, place bar on back of shoulders and grasp barbell to sides with wide overhand grip.

Step 2: Inhale and lunge forward with your left leg.

Step 3: Exhale and return to the starting position.

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Bulgarian split squat with plate
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: With your right leg on bench, take a plate with both hands on the level of your chest.

Step 2: Inhale and lunge forward with your left leg.

Step 3: Exhale and return to the starting position.

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Cable hamstring curl
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Gastrocnemius

INSTRUCTIONS:
Step 1: Stand tall and hold on to the support with both hands, placing the foot and ankle of the leg to be exercised into the support strap and raising that leg slightly off the group. Bend your standing leg slightly at the knee. Your legs should be parallel to e

Step 2: Exhale and slowly pull your ankle up towards your bottom keeping your hips and knees in one line. Do not allow your ankle to go backward.

Step 3: When your ankle has moved as far as it can, inhale and slowly lower your leg back to the starting position - but do not allow your foot to touch the floor.

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Cable leg extension
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand tall with your planted leg slightly bent at the knee and your hands on the support bar. Pull in your abdominal muscles slowly, exhale and start to raise your knee.

Step 2: As your knee nears 90 degrees at the thigh, slowly extend your lower leg as far as it feels comfortable without compromising your body position.

Step 3: Inhale, slowly bend your lower leg and return your knee to the starting position - do not allow your foot to touch the ground.

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Cable prone leg curl
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Gastrocnemius

INSTRUCTIONS:
Step 1: Attach the low cable pulley cuff to each ankle and lie on a bench with your stomach down and knees right beyond the edge of the bench. Grasp the opposite side of the bench with both hands.

Step 2: Bend your knees to raise ankles to the glutes. Return and repeat.

Step 3:

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Cable pull-through
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Quadriceps

INSTRUCTIONS:
Step 1: Grab one end of the rope handle with both hands and stand with your back to the stack. Bend your knees and lower your torso at about 45 degrees to the floor.

Step 2: Thrust your hips forward and raise your torso straight up.

Step 3:

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Cable standing hip abduction
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, None

INSTRUCTIONS:
Step 1: Stand sideward to the low cable pulley. Attach the cable cuff to the opposite leg and grasp the cable machine for support.

Step 2: Move the leg sideward as high as you can. Return and repeat.

Step 3: Complete necessary number of repetitions for one side and switch to the other.

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Complex band squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Deltoids

INSTRUCTIONS:
Step 1: Stand with feet shoulder-width apart, and band under both feet. Your toes point out slightly. Hold the handles with both hands under the chin, your elbows pointing up.

Step 2: Squat down, keeping your back straight and looking forward. Go back to the starting position.

Step 3:

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Cross-over lateral step-up
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, None

INSTRUCTIONS:
Step 1: Stand with a step to your right. Hold a dumbbell in each hand at your sides.

Step 2: Lift your left leg and cross it over the right, as you put your left foot flat on the step.

Step 3: Push up with your left leg as you bring the right foot next to the left on the bench.

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Cross-over weighted step
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Gastrocnemius, Soleus

INSTRUCTIONS:
Step 1: Begin standing in front of an exercise step holding dumbbells in each extended hand at your sides.

Step 2: Inhale and step up placing left foot at the right side of the step, flexing your elbows.

Step 3: Raise your right leg flexing the knee. Fix the position for several seconds.

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Double jump with twist
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Gastrocnemius

INSTRUCTIONS:
Step 1: Stand up straight with your feet shoulder-width apart and legs slightly bent. Bend your elbows.

Step 2: Make two little jumps, then turn around 180 degrees as you make the third jump. Repeat.

Step 3:

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Dumbbell and leg raise
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Rectus Abdominis

INSTRUCTIONS:
Step 1: Hold a dumbbell in each hand, your elbows bent. Put your feet at your shoulder width. Raise one leg with your knee bent, so that your thigh is parallel to the floor.

Step 2: Straighten your arms up while simultaneously straightening your leg forward. Hold, and go to the starting position.

Step 3:

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Dumbbell back lunge
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Trapezius

INSTRUCTIONS:
Step 1: Stand holding a dumbbell above your shoulder.

Step 2: In one movement, press the weight over your head while moving one foot back. Go back to the starting position.

Step 3:

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Dumbbell calf jump
Difficulty Level: Beginner
Injury Chance: Lower extremities joints traumas
Main Body Part: Legs
Muscle Groups: Hamstrings, Quadriceps

INSTRUCTIONS:
Step 1: Holding dumbbells in each hand at your side, stand with your arms extended. Keeping your back straight make slow squats in three moves.

Step 2: When you reach the lowest point push yourself up and jump up as high as you can. Land on slightly bent legs and make a deep squat again.

Step 3:

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Dumbbell crossover lunge
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Gastrocnemius

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells at your sides, your palms facing in.

Step 2: Step with one foot in front of the other foot as you lunge, until your front knee is bent 90 degrees. Hold, and go back to the starting position.

Step 3:

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Dumbbell deadlift
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Lower Back

INSTRUCTIONS:
Step 1: Put a pair of dumbbells on the floor in front of you. Squat down and take them with an overhand grip.

Step 2: Stand up with the dumbbells. Lower the dumbbells to the floor and repeat.

Step 3:

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Dumbbell hip extension
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Stand on all fours. Hold a dumbbell between the back of your thigh and your calf.

Step 2: Lift the leg with the dumbbell as high as you can, maintaining the bend in the knee.

Step 3:

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Dumbbell L lunge
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Rotator Cuff

INSTRUCTIONS:
Step 1: Stand upright holding dumbbells in each hand, your arms bent at your sides.

Step 2: Lunge forward and rotate your forearms up.

Step 3:

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Dumbbell lunge
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Soleus

INSTRUCTIONS:
Step 1: Stand with your feet slightly apart and back straight. Hold dumbbells at your sides.

Step 2: Inhale and lunge forward, keeping your back straight. Lower your body until the thigh of the front leg is parallel to the floor. Go back to the starting position.

Step 3:

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Dumbbell lunge with front arm raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Deltoids

INSTRUCTIONS:
Step 1: Hold a dumbbell in each hand by your sides.

Step 2: Lunge forward as you lift your arms straight in front of you.

Step 3:

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Dumbbell lunge with lateral arm raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Deltoids

INSTRUCTIONS:
Step 1: Hold a dumbbell in each hand by your sides. Lunge forward with one foot.

Step 2: Go down, bending your knees, as you raise your arms to your shoulder level straight to your sides.

Step 3:

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Dumbbell lunge with twist
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Obliques

INSTRUCTIONS:
Step 1: Grab a light dumbbell in your right hand, your elbow bent 90 degrees at your side.

Step 2: Lunge forward with your left foot, until your left knee is bent 90 degrees. Simultaneously rotate your torso to the left and reach across your body with your right arm. Go back to the starting position.

Step 3:

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Dumbbell overhead squat
Difficulty Level: Intermediate
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Legs
Muscle Groups: Quadriceps, Deltoids

INSTRUCTIONS:
Step 1: Take two dumbbells, one twice as heavy as the other. Put your feet shoulder-width apart, holding the lighter dumbbell in your left hand and the heavier one in your right. Raise the left dumbbell straight overhead, palm facing forward. Hold the right dumbb

Step 2: Squat until your thighs are parallel to the floor

Step 3:

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Dumbbell reverse lunge
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells at an arm's length at your sides as you stand with your feet shoulder-width apart, toes pointing forward.

Step 2: Step back as far as possible with your dominant leg and drop down until your knee touches the floor, keeping your torso as upright as possible.

Step 3: Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.

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Dumbbell shrug combo
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Gastrocnemius

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells, your palms facing your sides. Squat down until the dumbbells hang just below your knees. Your lower back should be slightly arched.

Step 2: Shrug your shoulders and jump as high as you can. Land in the starting position.

Step 3:

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Dumbbell side lunge combo
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Abductors, Deltoids

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells over your head, your arms straight.

Step 2: Lunge to the side as you lower the corresponding dumbbell to your shoulder. Go back to the starting position.

Step 3:

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Dumbbell split squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Quadriceps

INSTRUCTIONS:
Step 1: Take a pair of dumbbells, lunge forward and lift the weights overhead.

Step 2: Lower your body until your back knee almost touches the floor and your front knee bends 90 degrees. Keeping your arms straight, go back to the starting position.

Step 3:

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Dumbbell squat
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand with your feet slightly narrower than shoulder-width apart. Grab one end of a dumbbell with both hands and hold it vertically in front of your chest.

Step 2: Keeping your back naturally arched bend your knees, and lower your body until your thighs are at least parallel to the floor. Hold, and go back to the starting position.

Step 3:

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Dumbbell thruster
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Deltoids

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells next to your shoulders, your palms facing each other.

Step 2: Squat down until your thighs are parallel to the floor.

Step 3: Push back to the starting position and press the dumbbells over your head. Go back to the starting position, and repeat.

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Fire hydrant combo
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Glutes

INSTRUCTIONS:
Step 1: Get down on all fours. Maintaining your posture, tense your abs and bring one knee as close as you can to your chest.

Step 2: With your knee bent, raise your thigh to the side. Try to keep your hips and lower back in place.

Step 3: Kick your raised leg straight back.

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Forward leg stretch
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Stand up straight and put your hands on your waist. Raise one leg and bend it so that your thigh is parallel to the floor.

Step 2: Straighten your leg forward.

Step 3:

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Front squat
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand with feet shoulder-width apart. Position bar on front of shoulders. Cross arms and place hands on top of barbell with upper arms parallel to floor.

Step 2: Take a deep breath and keeping your back straight bend your knees forward while allowing hips reach horizontal position.

Step 3: Exhale when you finish.

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Front squat to push press
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Biceps Brachii

INSTRUCTIONS:
Step 1: Hold a barbell across your shoulders. Your palms should face up.

Step 2: Squat down to lower your body.

Step 3: Stand up and push the bar overhead fully extending your arms.

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Good morning
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Lower Back

INSTRUCTIONS:
Step 1: Place bar on back of shoulders and hold it with wide grip. Stand upright

Step 2: Take a deep breath and holding it slowly bend over allowing your hips to bend back behind.

Step 3:

Click to return to main body parts list.

Hack calf raise
Difficulty Level: Beginner
Injury Chance: Ankle joint trauma
Main Body Part: Legs
Muscle Groups: Gastrocnemius, Soleus

INSTRUCTIONS:
Step 1: Step onto a hack squat machine facing it, and put your shoulders under the shoulder pads, your feet together.

Step 2: Push your toes down and raise your heels. Really flex your calves at the top of the movement. Hold, and go back to the starting position. Don't let your heels rest on the foot plate.

Step 3:

Click to return to main body parts list.

Hack one leg calf raise
Difficulty Level: Intermediate
Injury Chance: Ankle joint trauma
Main Body Part: Legs
Muscle Groups: Gastrocnemius, Soleus

INSTRUCTIONS:
Step 1: Step onto a hack squat machine facing it, with your chest on the back pad and shoulders under the shoulder pads. Hook your right leg around the back of your left leg.

Step 2: Push up and take the weight off the rack. Keeping your lead leg straight, slowly raise your heel as high as possible. Really flex your calve at the top of the movement. Hold, then slowly lower back to the starting position. Don't let your heel rest on the

Step 3:

Click to return to main body parts list.

Hack squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Step onto a hack squat machine with your back against the pad and your feet just beyond shoulder width apart.

Step 2: Start squatting as if sitting down on a chair until your thighs are parallel to the floor. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

High kick jump
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Stand up straight with your feet shoulder-width apart.

Step 2: One at a time, raise your knees to your stomach as you jump.

Step 3:

Click to return to main body parts list.

Hip raise with band
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie down with your knees bent and your feet flat on the floor. Put your arms out to your sides, your palms up. Put a resistance band just above your knees, so that your knees don't touch each other.

Step 2: Squeeze your glutes as you raise your hips. Hold for up to 5 seconds, then go back to the starting position.

Step 3:

Click to return to main body parts list.

Incline seated leg extension
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, None

INSTRUCTIONS:
Step 1: Sit down on a leg extension machine and put your ankles under the pad.

Step 2: Extend your legs up and squeeze muscles at the top. Bringing the weight down, stop the movement as your knees reach 90 degrees to relieve knee stress.

Step 3:

Click to return to main body parts list.

Jump
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Gastrocnemius

INSTRUCTIONS:
Step 1: Stand with your feet shoulder-width apart.

Step 2: Dip down and jump up as high as you can. Land softly.

Step 3:

Click to return to main body parts list.

Jump squat
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Gastrocnemius

INSTRUCTIONS:
Step 1: Put your hands behind your head and pull your elbows back. Push your hips back and squat down until your thighs are parallel to the floor.

Step 2: Jump as high as you can.

Step 3:

Click to return to main body parts list.

Kettlebell clean
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Lower Back

INSTRUCTIONS:
Step 1: Start with a kettlebell between your feet. Bend down and grab it, pushing your butt back and looking forward.

Step 2: Take the kettlebell straight up using the body momentum.

Step 3:

Click to return to main body parts list.

Kettlebell one-leg squat
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Gastrocnemius

INSTRUCTIONS:
Step 1: Hold a kettlebell close to your chest.

Step 2: Raise one leg up and squat on the other leg. Hold at the bottom and stand up.

Step 3:

Click to return to main body parts list.

Kettlebell squat
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Gastrocnemius

INSTRUCTIONS:
Step 1: Clean two kettlebells to your shoulders and push your butt out as you squat down.

Step 2: Rise back up and repeat.

Step 3:

Click to return to main body parts list.

Knee band squat
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Put a band on both legs just below your knees.

Step 2: Squat down until your upper thighs are parallel to the floor. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Lateral bent leg raise
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Abductors,

INSTRUCTIONS:
Step 1: Lie down on your side. Bend your legs 90 degrees. Bend your upper arm and put your hand on your hip.

Step 2: Raise your upper leg maintaining the bend.

Step 3:

Click to return to main body parts list.

Lateral hip abduction
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Adductors, Quadriceps

INSTRUCTIONS:
Step 1: Lie down on your side. Bend your legs 90 degrees. Wrap a band around your ankles.

Step 2: Raise your upper leg as high as you can.

Step 3:

Click to return to main body parts list.

Lateral kicks
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Abductors

INSTRUCTIONS:
Step 1: Put your feet a bit wider than shoulder-width apart, parallel to each other. Bend your knees. Keep your glutes and abs tight, your back straight.

Step 2: Squat down as if you're sitting in a chair until your thighs are parallel to the floor, and your knees are directly above your toes.

Step 3: Move your weight onto one leg as you kick the other straight to the side as far as you can. Your heel should point at the ceiling.

Click to return to main body parts list.

Lateral step-down
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand on a step and hold a medium-heavy dumbbell in both hands in front of your chest. Do a half-squat and lean your torso slightly forward.

Step 2: Step down with your right foot maintaining the position of your back

Step 3:

Click to return to main body parts list.

Lateral walk
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, None

INSTRUCTIONS:
Step 1: Lie down on your side. Rest on your forearm. Raise your legs 4-5 inches off the floor.

Step 2: Spread your legs as if you were making a wide step.

Step 3:

Click to return to main body parts list.

Leg clam
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Legs
Muscle Groups: Glutes, Adductors

INSTRUCTIONS:
Step 1: Lie on your side, your hips and knees bent and one leg on top of the other.

Step 2: Keeping your feet in contact, raise your top knee as high as you can without moving your pelvis. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Leg fall
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Legs
Muscle Groups: Hamstrings, Abductors

INSTRUCTIONS:
Step 1: Lie on your back on the floor, and raise your legs perpendicular to the floor. Bend your knees slightly.

Step 2: Maintaining the arch in your lower back and the bend of your knees, tighten your abs and slowly lower your legs as close to the floor as you can. Raise your feet back to the starting position.

Step 3:

Click to return to main body parts list.

Leg v-up
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Adductors, Quadriceps

INSTRUCTIONS:
Step 1: Lie down on your stomach. Spread your legs and wrap a resistance band around your ankles.

Step 2: Raise your legs 30-45 degrees above the floor. Spread your legs wider.

Step 3:

Click to return to main body parts list.

Lunge with twist
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Obliques

INSTRUCTIONS:
Step 1: Step forward with your left foot.

Step 2: Lower your body until your left knee reaches 90 degrees. At the same time, reach over your head with your right arm as you bend your torso to the left. Try to touch the floor with your left hand.

Step 3:

Click to return to main body parts list.

Lying calf raise
Difficulty Level: Intermediate
Injury Chance: Ankle joint trauma
Main Body Part: Legs
Muscle Groups: Gastrocnemius, Soleus

INSTRUCTIONS:
Step 1: Lie down on the pad of a leg press machine. Place your toes and balls of your feet on the lower part of the platform.

Step 2: Push the platform by extending your ankles as far as possible. Return by bending your ankles until your calves are stretched.

Step 3:

Click to return to main body parts list.

Lying front leg raise
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie on your back on the floor, your legs straight.

Step 2: Raise one leg as high as possible.

Step 3:

Click to return to main body parts list.

Lying hip abduction
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Abductors, Hamstrings

INSTRUCTIONS:
Step 1: Lie down on the machine with legs inside of the pads. Pull the lever to position legs together. Grasp the bars at the sides.

Step 2: Move your legs away from one another.

Step 3:

Click to return to main body parts list.

Lying hip adduction
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Adductors, Hamstrings

INSTRUCTIONS:
Step 1: Lie down on the machine with legs outside of the pads. Pull the lever brace until you feel a slight stretch in your legs. Lock the lever and grab the bars.

Step 2: Move your legs together.

Step 3:

Click to return to main body parts list.

Lying hip adduction
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Adductors, None

INSTRUCTIONS:
Step 1: Lie down on your side with one leg straight. The other leg is bent, so that its foot is next to the thigh of the lying leg.

Step 2: Raise your straight leg 30-40 degrees. The foot of the straight leg should be parallel to the floor.

Step 3:

Click to return to main body parts list.

Lying one-leg calf raise
Difficulty Level: Intermediate
Injury Chance: Ankle joint trauma
Main Body Part: Legs
Muscle Groups: Gastrocnemius, Soleus

INSTRUCTIONS:
Step 1: Lie down on the pad of a leg press machine. Place the toes and balls of one foot on the lower part of the platform and keep the other leg out of the way.

Step 2: Push the platform by extending your ankle as far as possible. Go back until your calve is stretched.

Step 3:

Click to return to main body parts list.

Machine calf raise
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Legs
Muscle Groups: Gastrocnemius, None

INSTRUCTIONS:
Step 1: Sit on the machine with your feet placed on the lower foot platform. Fix your knees under the crossbar.

Step 2: Lower heels as low as you can. Then extend ankles to contract calves completely.

Step 3:

Click to return to main body parts list.

Machine leg curl
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, None

INSTRUCTIONS:
Step 1: Lie face down on the machine, the leg pad just above your heels.

Step 2: Slowly exhale and pull your heels toward your hips, bending your knees as much as you can. Inhale and slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Machine leg press
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Position yourself on a leg press machine with the toes of both feet on the platform, a little closer than shoulder-width apart.

Step 2: Bend your legs so that your feet are flat on the platform.

Step 3:

Click to return to main body parts list.

Machine leg press II
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Position yourself on a leg press machine with the toes of both feet on the platform, a little closer than shoulder-width apart.

Step 2: Bend your legs so that your feet are flat on the platform.

Step 3:

Click to return to main body parts list.

Medicine ball abs twist
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Sit down on your heels. Hold a medicine ball in front of your chest.

Step 2: Slide your buttocks down to the side without raising your knees from the mat.

Step 3:

Click to return to main body parts list.

Medicine ball foot drum
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Legs
Muscle Groups: Quadriceps, None

INSTRUCTIONS:
Step 1: Sit in a chair, with a medicine ball on the floor in front of you. Lift one foot and tap the ball with its toes.

Step 2: Alternate legs tapping the ball.

Step 3:

Click to return to main body parts list.

Medicine ball knee touch
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Legs
Muscle Groups: Quadriceps, Rectus Abdominis

INSTRUCTIONS:
Step 1: Hold a medicine ball straight above your head.

Step 2: Lift one knee to your waist level as you bringing the ball down, touching it with your knee.

Step 3:

Click to return to main body parts list.

Medicine ball leg kick
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Stand on all fours. Squeeze a medicine ball between the calf and the back of the thigh. Lower your head.

Step 2: Raise the leg with the ball as high as you can.

Step 3:

Click to return to main body parts list.

Medicine ball leg squeeze
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Adductors, None

INSTRUCTIONS:
Step 1: Sit down and hold a medicine ball between your thighs.

Step 2: Squeeze the ball, then release it.

Step 3:

Click to return to main body parts list.

Medicine ball pelvis raise
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie down on your back. Bend your knees and squeeze a medicine ball between them.

Step 2: Raise your pelvis so that your body is in a straight line.

Step 3:

Click to return to main body parts list.

Medicine ball squat
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Stand up straight. Bend your knees and squeeze a medicine ball between them.

Step 2: Squat down as you stretch your arms straight in front of you.

Step 3:

Click to return to main body parts list.

Medicine ball squat toss
Difficulty Level: Intermediate
Injury Chance: Osteochondrosis
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Squat down, holding a ball just below your chin.

Step 2: Pushing with your feet, straighten your legs and arms and throw the ball up. Catch the ball and go into a squat.

Step 3:

Click to return to main body parts list.

Modified dumbbell squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Rectus Abdominis

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells close to your shoulders.

Step 2: Squat down as low as you can. Hold, then slowly go back to the starting position.

Step 3:

Click to return to main body parts list.

Narrow hack squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Quadriceps

INSTRUCTIONS:
Step 1: Step onto a hack squat machine with your back against the pad. Put your feet together.

Step 2: Start squatting as if sitting down on a chair until your thighs are parallel to the floor. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

One-arm dumbbell deadlift
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Latissimus Dorsi

INSTRUCTIONS:
Step 1: Put a dumbbell on the floor at your side. Squat down and grab it with an overhand grip.

Step 2: Pull your torso back and up and stand up with the dumbbell.

Step 3:

Click to return to main body parts list.

One-arm kettlebell swing
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Glutes

INSTRUCTIONS:
Step 1: Push your buttocks back and bend your knees. Put one kettlebell between your feet. Look straight ahead. Your back should be flat. Swing the kettlebell between your legs.

Step 2: Quickly reverse the direction and take the kettlebell straight out.

Step 3:

Click to return to main body parts list.

One-leg barbell deadlift
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Lower Back

INSTRUCTIONS:
Step 1: Hold a barbell with an overhand grip at an arm's length in front of your thighs. Balance on one leg.

Step 2: Lower your torso until it's almost parallel to the floor. Hold, then go back to the starting position.

Step 3:

Click to return to main body parts list.

One-leg bench hip raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie on the floor and put one heel on a bench. Keep your buttocks down. Hold your other foot straight above your hip.

Step 2: Raise your hips as far as you can.

Step 3:

Click to return to main body parts list.

One-leg deadlift
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Glutes

INSTRUCTIONS:
Step 1: Stand on your right foot, with your hands in front of your thighs, palms facing in.

Step 2: Keeping your back flat, lower your torso until your hamstring stretches.

Step 3:

Click to return to main body parts list.

One-leg dumbbell deadlift
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Hold a pair of light dumbbells and stand on one foot. Bend your other leg 90 degrees so that the lower leg is parallel to the floor.

Step 2: Bend forward, and slowly squat down as far as you can. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

One-leg hack squat
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Quadriceps

INSTRUCTIONS:
Step 1: Step onto a hack squat machine with your back against the pad, one foot set firmly on the platform and the other raised a bit forward.

Step 2: Start squatting on one leg as if sitting down in a chair until your thigh is parallel to the floor. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

One-leg machine glute kick
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, None

INSTRUCTIONS:
Step 1: Lie down on your stomach on the machine with your ankle under the pad.

Step 2: Curl the weight up and towards your butt. Hold, squeeze your glutes and go back to the starting position.

Step 3:

Click to return to main body parts list.

One-leg Romanian deadlift
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Hold dumbbells in both hands in front of your thighs, palms in.

Step 2: Stand on one foot. With your back flat, bend at your hips and lower your torso. Go up when your hamstring stretches.

Step 3:

Click to return to main body parts list.

One-leg squat combo
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Abductors, Quadriceps

INSTRUCTIONS:
Step 1: Put your hands behind your back and lean forward so that your back is parallel to the floor. Take your right leg out to the side.

Step 2: Squat down on your left leg lifting your right leg a few inches off the floor and straight out to the side.

Step 3:

Click to return to main body parts list.

One-leg squat with twist
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand on your right foot with your knees slightly bent and your left hand on your left thigh.

Step 2: Bend your right knee to lower your body, and reach for your right foot with your left hand.

Step 3:

Click to return to main body parts list.

Overhead barbell squat
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Rectus Abdominis

INSTRUCTIONS:
Step 1: Hold a barbell with an overhand grip over your head.

Step 2: Slowly squat down until your thighs are parallel to the floor.

Step 3:

Click to return to main body parts list.

Overhead dumbbell lunge
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells straight over your shoulders.

Step 2: Step forward with one foot and slowly go down until your front knee is bent 90 degrees. Hold, then go back to the starting position.

Step 3:

Click to return to main body parts list.

Overhead dumbbell squat
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Gastrocnemius

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells straight over your shoulders.

Step 2: Squat down until your thighs are parallel to the floor.

Step 3:

Click to return to main body parts list.

Overhead dumbbell swing
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Glutes

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells in front of your thighs, and bend your knees.

Step 2: Pull the weights up to your chest and press the dumbbells overhead. Go back to the starting position.

Step 3:

Click to return to main body parts list.

Overhead reverse dumbbell lunge
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Trapezius

INSTRUCTIONS:
Step 1: Hold a pair of dumbbells straight over your shoulders.

Step 2: Step back and slowly lower your body till your front knee reaches 90 degrees. Hold, then go back to the starting position.

Step 3:

Click to return to main body parts list.

Pelvis raise
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Rectus Abdominis

INSTRUCTIONS:
Step 1: Lie down on your back. Bend your legs and put your arms along your body. Hold a band over your pelvis.

Step 2: Raise your pelvis so that your body is in a straight line.

Step 3:

Click to return to main body parts list.

Reverse hack squat
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Quadriceps

INSTRUCTIONS:
Step 1: Step onto a hack squat machine facing it, and put your shoulders under the shoulder pads, your feet together. Keep your back straight.

Step 2: Start squatting as if sitting down on a chair, as deep as possible. Your knees should move in the same direction as your toes point. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Romanian dumbbell deadlift
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Stand up straight with a dumbbell in each hand in front of your thighs.

Step 2: Keeping the arch in your spine, with the weights close to your body, push your hips back and lower the weights. Tense your glutes and return to the starting position.

Step 3:

Click to return to main body parts list.

Scissor jump
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand with your feet 2 to 3 feet apart, your right foot in front of your left. Bend your legs and lunge.

Step 2: Jump up. In the air, switch your legs so you land with your left foot forward.

Step 3:

Click to return to main body parts list.

Scissor jump
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Take the plank pose.

Step 2: Jump and spread your legs

Step 3: Jump and return to the starting position.

Click to return to main body parts list.

Seated calf raise
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Legs
Muscle Groups: Gastrocnemius, Soleus

INSTRUCTIONS:
Step 1: Sit on the bench with your feet parallel on the step. Shins are slightly bent forward with heels extending off the step.

Step 2: Place dumbbells on your thighs fixing them with hands.

Step 3: With your calves tightened raise heels by extending ankles as high as possible. Complete 2-3 sets of 15-20 reps.

Click to return to main body parts list.

Seated good morning
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Sit straight on a bench and hold a barbell across your upper back.

Step 2: Maintaining the arch in your lower back, bend forward and bring your torso as close to your thighs as you can. Hold, and go back to the starting position.

Step 3:

Click to return to main body parts list.

Seated hip abduction
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Abductors, Hamstrings

INSTRUCTIONS:
Step 1: Sit down on the machine with legs inside of the pads. Pull the lever to position legs together. Grasp the bars at the sides.

Step 2: Move your legs away from one another.

Step 3:

Click to return to main body parts list.

Seated hip adduction
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Legs
Muscle Groups: Glutes, None

INSTRUCTIONS:
Step 1: Sit on machine with legs outside of side pads. Push your thighs together as much as you can.

Step 2:

Step 3:

Click to return to main body parts list.

Seated leg curl
Difficulty Level: Intermediate
Injury Chance: None
Main Body Part: Legs
Muscle Groups: Quadriceps, None

INSTRUCTIONS:
Step 1: Sit in a leg flexing machine so that your knees are extended off the seat edge to allow you to flex them as much as possible.

Step 2: Press your calves to the padding.

Step 3: Grip the handles and slightly decline your torso back.

Click to return to main body parts list.

Side bench stepover
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Abductors

INSTRUCTIONS:
Step 1: Stand with a bench to your right.

Step 2: Lift your right foot and twist your thigh to step over the bench. Repeat with your left leg. Then go back to the starting position.

Step 3:

Click to return to main body parts list.

Side lunge
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Quadriceps

INSTRUCTIONS:
Step 1: Grab a dumbbell or weight plate and hold it with both hands in front of your chest as you stand with your feet shoulder-width apart.

Step 2: Step as far as you can to your weaker side, keeping that foot pointing straight ahead. Push your hips back and squat as far as possible, keeping your bent knee directly over your foot.

Step 3: Push through your left heel to return to the starting position, then immediately lunge to the other side to finish one repetition.

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Side-to-side BOSU lunge
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Obliques

INSTRUCTIONS:
Step 1: Start with both feet on the ball.

Step 2: Take one foot out and into a side lunge, then explode up and switch legs.

Step 3:

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Side-to-side lunge
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Obliques

INSTRUCTIONS:
Step 1: Set your feet about twice as wide as shoulder-width apart. Your feet should face straight ahead. Lace your fingers in front of your chest. Shift your weight over to the right side as you drop your hips and bend your knees. Your right thigh should be nearl

Step 2: Transfer your weight to the other side without standing up or lifting your feet from the floor.

Step 3:

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Smith machine kneeling squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Place the bar across the back of your shoulders putting your hands in a wide grip position. Put your knees on the pad so that they are shoulder width apart.

Step 2: Inhale as you lower your thighs slowly toward your calves keeping your back straight. Do not sit down or allow your hamstrings to rest on your calves.

Step 3:

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Smith machine left lunge
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand under the bar and put it on your upper back. Put your left leg forward, with your knee over the ankle. Bend your knees slightly. Keep the heel of the right foot up.

Step 2: Squat down bending the left knee and hip. Keep your back straight and the left foot flat on the floor. Keep squatting until your right knee is a bit short of touching the floor.

Step 3:

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Smith machine right lunge
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Stand under the bar and put it on your upper back. Put your right leg forward, with your knee over the ankle. Bend your knees slightly. Keep the heel of the left foot up.

Step 2: Squat down bending the right knee and hip. Keep your back straight and the right foot flat on the floor. Keep squatting until your left knee is a bit short of touching the floor.

Step 3:

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Smith machine squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Put the barbell across your shoulders and behind your neck in a Smith machine.

Step 2: Squat down until your thighs are parallel to the floor. Keep you back as straight as possible throughout the entire movement.

Step 3:

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Smith machine sumo squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Adductors, Glutes

INSTRUCTIONS:
Step 1: Put your feet wider than shoulder-width apart. Put a barbell across your shoulders and behind your neck in a Smith machine.

Step 2: Tighten your abs and arch your lower back as you bend at the knees and squat down. Continue to squat until your thighs are parallel to the floor.

Step 3:

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Split cable squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Stand upright. Put one foot on a bench behind you and take a handle with both hands, your arms straight.

Step 2: Squat bending at your knees and slightly leaning forward. Push with your front foot to go back to the starting position.

Step 3:

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Squat with dumbbell press
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Deltoids

INSTRUCTIONS:
Step 1: Hold a dumbbell in each hand, your elbows bent. Put your feet wider than shoulder-width apart.

Step 2: Straighten your arms up as you squat.

Step 3:

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Standing barbell calf raise on plates
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Gastrocnemius, Soleus

INSTRUCTIONS:
Step 1: Take a barbell with an overhand grip and rest it across your upper back. Put the balls of each foot on a weight plate.

Step 2: Rise on your toes as high as you can, hold, and slowly go back to the starting position.

Step 3:

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Standing hip abduction
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Abductors, Glutes

INSTRUCTIONS:
Step 1: Stand on the platform. Place your outer thigh pressed against the lever pad. Grasp the handles.

Step 2: Move your leg up. Return and repeat.

Step 3: Complete necessary number of repetitions for one side and switch to the other.

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Standing hip adduction
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Adductors, Abductors

INSTRUCTIONS:
Step 1: Stand on the platform. Place your inner thigh pressed against the lever pad. Grasp the handles.

Step 2: Move your leg down. Return and repeat.

Step 3: Complete necessary number of repetitions for one side and switch to the other.

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Standing hip extension
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Stand on the platform and place the hollow of your knee behind the padded roll.

Step 2: Move your leg backward as high as possible.

Step 3: Complete necessary number of repetitions for one side and switch to the other.

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Star squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Abductors, Quadriceps

INSTRUCTIONS:
Step 1: Standing on your left foot, knee slightly bent, extend your right leg straight out to the side, toes touching the floor. Tighten your abs and lean forward at 45 degrees, your back flat. Stretch your arms out to your sides at your shoulder level, palms dow

Step 2: Lift your right leg out to your side as high as you can.

Step 3:

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Stiff leg barbell deadlift combo
Difficulty Level: Advanced
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Lower Back

INSTRUCTIONS:
Step 1: Hold a barbell with an overhand grip at an arm's length in front of your thighs. Keep your feet shoulder-width apart and knees slightly bent.

Step 2: Bend your hips and lower your torso until it's nearly parallel to the floor.

Step 3: Pull the bar to your upper abs, squeezing your shoulder blades together. Hold, and go back to the standing position.

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Straight leg raise
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Quadriceps

INSTRUCTIONS:
Step 1: Sit tall with one leg bent and the other straight. Wrap your arms around your bent leg for support.

Step 2: Lift the straight leg off the floor

Step 3:

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Sumo squat
Difficulty Level: Advanced
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Legs
Muscle Groups: Glutes, Quadriceps

INSTRUCTIONS:
Step 1: Arms are extended down in front of you with both hands under inner plate of the dumbbell. Feet are wider than shoulder-width apart, toes pointing out.

Step 2: Take a deep breath. Bending your knees, lower your thighs until they are parallel to the floor. When your reach the lowest point start rising up. Rise with your back straight and pelvis fixed in the neutral position.

Step 3: Exhale, slow down and keep your knees slightly bent all the time.

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Sumo squat with arm bend
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Biceps Brachii

INSTRUCTIONS:
Step 1: Hold a dumbbell in each hand. Stand up straight, your feet wider than shoulder-width apart and you toes facing out.

Step 2: Bend both arms as you squat down. Straighten them as you stand up.

Step 3:

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Sumo squat with two dumbbells
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Biceps Brachii

INSTRUCTIONS:
Step 1: Hold a dumbbell in each hand. Stand up straight, your feet wider than shoulder-width apart and you toes facing out.

Step 2: Bend one arm as you squat down. Straighten it as you stand up, simultaneously bending the other arm.

Step 3:

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Superman
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Lower Back

INSTRUCTIONS:
Step 1: Stand on all fours.

Step 2: Lift your left arm and right leg at the same time till they are parallel to the floor. Repeat with the right arm and left leg.

Step 3:

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Swiss ball frog legs
Difficulty Level: Beginner
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Glutes

INSTRUCTIONS:
Step 1: Lie on a Swiss ball with your stomach, your hands on the mat. Bring together the soles of your feet, bending your knees.

Step 2: Raise both legs, keeping your soles together.

Step 3:

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Swiss ball leg raise
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Adductors, Glutes

INSTRUCTIONS:
Step 1: Lie down on your side and squeeze a Swiss ball between your legs. Stretch one arm overhead and rest on the other.

Step 2: Using your thigh and abdominal muscles, raise your legs.

Step 3:

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Swiss ball reverse hip raise
Difficulty Level: Intermediate
Injury Chance: Spine trauma
Main Body Part: Legs
Muscle Groups: Glutes, Hamstrings

INSTRUCTIONS:
Step 1: Lie face down on a Swiss ball with your hands on the floor. Bend your knees.

Step 2: Straighten your legs and raise your hips off the ball.

Step 3:

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Swiss ball scissors
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Adductors, Glutes

INSTRUCTIONS:
Step 1: Lie down on your back and hold a Swiss ball between your legs. Stretch your hands to your sides for support.

Step 2: Roll the ball between your legs so that one foot is on top of the other.

Step 3: Roll the ball in the opposite direction.

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Swiss ball split squat
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Glutes, Quadriceps

INSTRUCTIONS:
Step 1: Stand upright, place one foot on a ball behind you while holding a pair of dumbbells by your sides. Keep your arms straight.

Step 2: Drop toward the floor, bending your knees and leaning your torso forward.

Step 3: Return to the starting position by pushing with your front foot. Repeat with the other leg.

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Tiptoe farmer's walk
Difficulty Level: Beginner
Injury Chance: None
Main Body Part: Legs
Muscle Groups: Gastrocnemius, Soleus

INSTRUCTIONS:
Step 1: Hold a pair of heavy dumbbells at an arm's length at your sides. Walk on tiptoe for 60 seconds.

Step 2:

Step 3:

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Tiptoe farmer's walk
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Gastrocnemius, None

INSTRUCTIONS:
Step 1: Hold a pair of heavy dumbbells at an arm's length at your sides. Walk on tiptoe for 60 seconds.

Step 2:

Step 3:

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Twist jump
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Obliques

INSTRUCTIONS:
Step 1: Stand up straight, your feet together and turned to the side. Raise your arms to your sides, parallel to the floor.

Step 2: Twist your torso and feet to the other side as you jump.

Step 3:

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Twisted one-leg dumbbell deadlift
Difficulty Level: Advanced
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Obliques

INSTRUCTIONS:
Step 1: Hold a light dumbbell in your left hand and stand on your right foot with your knee slightly bent.

Step 2: Maintaining the bend in your right knee, lower your torso and twist it to the right, bringing the dumbbell to your right foot. Hold, then go back to the starting position.

Step 3:

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Upward leg kick
Difficulty Level: Beginner
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Hamstrings, Glutes

INSTRUCTIONS:
Step 1: Stand on all fours.

Step 2: Raise your bent leg so that your heel is pointing at the ceiling.

Step 3:

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Walking lunge twist
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Glutes

INSTRUCTIONS:
Step 1: Hold a 10- to 25-pound plate out in front of you and stand with your feet hip-width apart. Position the plate in front of your chest with your elbows bent.

Step 2: With your left leg, lunge forward about 3 feet until your left thigh is parallel to the floor and your right knee is nearly touching the floor. At the same time, twist your upper body 90 degrees to the left

Step 3: Twist and step back to starting position, then repeat, stepping with the right leg and twisting to the right. That's one rep.

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Weighted step up
Difficulty Level: Beginner
Injury Chance: Varix dilatation of lower extremities
Main Body Part: Legs
Muscle Groups: Gastrocnemius, None

INSTRUCTIONS:
Step 1: Stand in front of a step platform at a 15-30 cm distance. Stand on your right leg and step up with your left leg.

Step 2: Land completely on the left sole and push yourself up with your right foot. Position the foot right near the left one. Exhale.

Step 3: Inhale and step down with your right leg leaving the left one on the platform.

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Wide stance 45-degree leg press
Difficulty Level: Intermediate
Injury Chance: Knee trauma
Main Body Part: Legs
Muscle Groups: Quadriceps, Hamstrings

INSTRUCTIONS:
Step 1: Sit on the machine, your back against the support and feet on the platform. Take a wide stance with toes pointing out at least 45 degrees. Extend your hips and knees. Release the lever and grab the side handles.

Step 2: Lower the sled bending your hips and knees as much as you can keeping your heels on the platform. Go back to the starting position.

Step 3:

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