Lower body exercises

Jump squat

A squat with an explosive jump out of the top — builds power in your legs and gets your heart going.

Bodyweight calf raises

Rise up onto your toes and back down — simple, direct work for your calves that you can do anywhere.

Box step-ups

Step up onto a box or bench and back down — a straightforward way to build single-leg strength.

Broad jumps

Jump forward for distance, landing soft — a powerful full-leg move that builds explosive strength.

Bulgarian split squats

A split squat with your back foot raised behind you — one of the best single-leg builders there is, and it hum…

Donkey kicks

On all fours, kick one bent leg up behind you — targeted, joint-friendly glute work.

Forward lunge

Step forward and lower into a lunge — a foundational leg move that builds strength and balance.

Forward to reverse lunge

A forward lunge straight into a reverse lunge on the same leg — more balance and control than either on its ow…

Forward to reverse to lateral lunge

Three lunges in one flowing set on the same leg — forward, back, then out to the side. A proper balance and st…

Frog pump

A glute bridge with the soles of your feet together and knees wide — hits the glutes from a different angle.

Good morning

A standing hip hinge that stretches and strengthens the back of your legs — go light and slow to feel it.

Hip hinge

The foundation of every deadlift and heavy pick-up — learn to push your hips back and keep a flat back. Master…

Hip thrusts

Upper back on a bench, drive your hips up — the big one for building strong glutes.

Lateral lunges

Step out to the side and sit into one hip — trains your legs in a direction most people never work.

Lunge jumps

Jump and switch legs mid-air between lunges — explosive, and your heart will know about it.

Pulse squats

A squat held low with small pulses — keeps constant tension on your legs and builds a real burn.

Reverse lunge knee drive

A reverse lunge that drives the back knee up to your chest as you stand — strength and balance in one.

Reverse lunge to knee drive kickback

A reverse lunge, a knee drive, then a kick back behind you — a flowing combo that works the whole leg and your…

Rope jumps

Classic skipping — light, quick jumps over the rope. Brilliant for fitness, coordination and calves.

Single-leg hip thrust

A hip thrust on one leg — all the glute work through a single side, with a balance test on top.

Single-leg RDL

Balance on one leg and hinge forward, reaching the other leg behind you — a serious test for your hamstrings a…

Skater jumps

Bound side to side like a speed skater — builds single-leg power, balance and a bit of cardio.

Squat and hold

Sit into a squat and hold at the bottom — builds strength and endurance where you need it most.

Standing kickbacks

Standing tall, kick one leg straight back and squeeze — simple, balance-friendly glute work.

Walking lunges

Lunge forward and keep walking, alternating legs — a leg builder that also tests your balance and coordination…

Dumbbell goblet squats

Hold a dumbbell at your chest and squat — the most beginner-friendly way to load a squat and learn great form.

Dumbbell squat hold

Hold a squat at the bottom with dumbbells — builds strength and endurance under load.

Dumbbell squat pulses

A loaded squat held low with small pulses — constant tension and a serious leg burn.

Dumbbell reach squats

A squat reaching a dumbbell toward the floor — adds a bit of range and control to your squat.

Dumbbell sumo squats

A wide-stance squat holding a dumbbell between your legs — hits the inner thighs and glutes.

Squat to tip toes with dumbbell

A goblet squat that rises onto your tip toes at the top — legs and calves together, with a balance challenge.

Dumbbell box step-ups

Step up onto a box holding dumbbells — loaded single-leg strength with a balance element.

Forward dumbbell lunges

Step forward into a lunge holding dumbbells — loaded single-leg strength and balance.

Dumbbell reverse lunges

Step back into a lunge holding dumbbells — loaded single-leg strength that's kind on the knees.

Dumbbell hip thrust

Upper back on a bench, dumbbell across your hips, drive up — the big loaded glute builder.

Dumbbell single-leg hip thrust

A dumbbell hip thrust on one leg — double the glute work through a single side.

Dumbbell Romanian deadlifts

The classic RDL with dumbbells — hinge at the hips and feel the stretch down the back of your legs. The best h…

Single-leg dumbbell RDL

Balance on one leg holding a dumbbell and hinge forward, reaching the other leg back — a serious hamstring and…

Dumbbell B-stance RDL

An RDL with one foot kicked back for support — most of the load goes through the front leg, a great stepping s…

Dumbbell good morning

A hip hinge with a dumbbell held at your chest — stretches and strengthens the back of your legs. Go light and…

Dumbbell hinge to upright row

A hip hinge that flows into an upright row as you stand — hits the whole back of your body and your shoulders…

Dumbbell sumo deadlift

A wide-stance deadlift with a dumbbell held between your legs — a strong, beginner-friendly way to train the h…

Dumbbell suitcase deadlift

Deadlift a dumbbell from beside each foot like picking up a suitcase — great for grip, core and a strong hinge…

Weighted calf raises

Calf raises holding dumbbells — rise onto your toes and back down, with extra load for stronger calves.

Dumbbell squat to front raise

A squat that raises the dumbbells out in front as you stand — legs and shoulders in one smooth move.