Legs exercises
Explore 97 Athletic Station exercises related to legs, with execution guidance based on each exercise description.
Dumbbell Forward Lunge - Right Leg
Unilateral right-leg movement that works the core, quadriceps, glutes, and hamstrings while requiring balance during the descent and return.
Dumbbell Forward Lunge - Left Leg
Unilateral left-leg movement that works the core, quadriceps, glutes, and hamstrings while requiring balance during the descent and return.
Dumbbell Overhead Squat
Dumbbell squat that works the core, quadriceps, glutes, and shoulders while requiring stability during the descent and ascent.
Dumbbell Front Squat
Dumbbell squat that works the quadriceps, glutes, and adductors while requiring stability during the descent and ascent.
Hack Squat
Squat variation focused on the quadriceps, with attention to alignment and movement control.
Dumbbell Sumo Squat
Dumbbell squat that works the core, quadriceps, glutes, and adductors while requiring stability during the descent and ascent.
Medicine Ball Slam
Explosive full-body movement using a ball, combining abdominal, shoulder, and leg work with rapid force production.
Kettlebell Swing
Swing driven by hip extension to work the core, glutes, and hamstrings while using the arms mainly to guide the movement.
Dumbbell Good Morning
Hip-hinge movement that works the core, glutes, hamstrings, and lower back while keeping the spine aligned and the load close to the body.
Dumbbell Clean
Explosive dumbbell movement that combines leg and hip extension with bringing the load up to the shoulders.
Weighted Right Leg Raise
Controlled leg raise that works the abs and hip flexors while keeping the torso stable throughout the movement.
Lying Leg Raise
Controlled leg raise that works the abs while keeping the torso stable throughout the movement.
Glute Bridge March
Hip elevation and stabilization exercise that works the core, glutes, and hamstrings while keeping the torso firm throughout the movement.
Donkey Kick
Quadruped hip extension that works the core, glutes, and hamstrings while keeping the torso stable as the leg is raised.
Back Hyperextension
Controlled trunk extension that works the glutes, hamstrings, and lower back while avoiding excessive range of motion in the lumbar spine.
Jump
Dynamic jumping exercise that works the core and legs while improving cardiovascular conditioning through coordination, propulsion, and controlled landings.
Dumbbell Deadlift
Hip-hinge movement that works the core, glutes, hamstrings, and forearms while keeping the spine aligned and the load close to the body.
Kettlebell Deadlift
Hip-hinge movement that works the core, glutes, hamstrings, and forearms while keeping the spine aligned and the load close to the body.
Dumbbell Romanian Deadlift
Hip-hinge movement that works the core, glutes, hamstrings, and lower back while keeping the spine aligned and the load close to the body.
Glute Bridge
Hip elevation and stabilization exercise that works the core, glutes, and hamstrings while keeping the torso firm throughout the movement.
Horizontal Jump
Dynamic jumping exercise that works the core, quadriceps, glutes, and calves while combining coordination, propulsion, and controlled landing.
Ski Simulation
Dynamic exercise that works the abs, shoulders, back, and legs while combining coordination, force production, and controlled movement.
Step-Up with Dumbbells and Right Knee Raise
Rhythmic knee raise that works the quadriceps while combining coordination, stability, and body control.
Stepper
Continuous stepper climbs that keep the legs moving with a controlled rhythm and posture.
Weighted Step-Up
Step-up and step-down exercise that works the core, quadriceps, glutes, and hamstrings while controlling foot placement and maintaining stability during each repetition.
Alternating Superman
Alternating prone arm and leg raise that works the glutes, shoulders, and lower back while improving posterior-chain stability.
Alternating Leg Touch with Arm Raised
Alternating reaching movement that combines mobility with work for the core, shoulders, and legs while maintaining torso control.
Alternating Outer-Thigh Touch
Alternating reaching movement that combines mobility with work for the core, quadriceps, glutes, and adductors while maintaining torso control.
Lateral Jump
Dynamic jumping exercise that works the core and legs while improving cardiovascular conditioning through coordination, propulsion, and controlled landing.
Prayer-Hand Jump
Dynamic jumping exercise that works the core, shoulders, and legs while improving cardiovascular conditioning through coordination, propulsion, and controlled landing.
Jump with Arm Raise
Dynamic jumping exercise that works the core, shoulders, and legs while improving cardiovascular conditioning through coordination, propulsion, and controlled landing.
Cross-Leg Jump
Dynamic jumping exercise that works the core and legs while improving cardiovascular conditioning through coordination, propulsion, and controlled landing.
Indoor Rowing
Cardiovascular rowing exercise that combines pulling, leg extension, and continuous rhythm.
Plank with Leg Flexion
Plank variation with leg movement that works the abs while keeping the hips and torso stable.
Plank with Leg Raise
Plank variation with leg movement that works the core, glutes, and shoulders while keeping the hips and torso stable.
Plank with Leg Abduction
Plank variation with leg movement that works the core, glutes, and shoulders while keeping the hips and torso stable.
Traditional Jumping Jack
Aerobic arm-and-leg movement that develops the core, shoulders, legs, cardiovascular conditioning, and coordination.
Reverse-Step Jumping Jack
Aerobic arm-and-leg movement that develops the core, quadriceps, glutes, cardiovascular conditioning, and coordination.
Reverse Jumping Jack
Aerobic arm-and-leg movement that develops the core, shoulders, legs, cardiovascular conditioning, and coordination.
Lateral Jack Step with Forward Punch
Aerobic arm-and-leg movement that develops the core, shoulders, legs, cardiovascular conditioning, and coordination.
Aerobic Lateral Step
Aerobic arm-and-leg movement that develops the calves and coordination.
Lateral Air Lunge - Left Leg
Dynamic lunge variation that works the core, quadriceps, glutes, and calves while requiring coordination, balance, and control during the change of support.
Lying Leg Curl Machine
Machine knee flexion that works the glutes and hamstrings while keeping the hips and torso supported.
Alternating Lunges
Unilateral leg movement that works the core, quadriceps, glutes, and hamstrings while requiring balance during the descent and return.
Cable Deadlift
Hip-hinge movement that works the core, glutes, hamstrings, and lower back while keeping the spine aligned and the load close to the body.
Stiff-Leg Deadlift
Hip-hinge movement that works the core, glutes, hamstrings, and lower back while keeping the spine aligned and the load close to the body.
90° Leg Press
Platform leg press to work the quadriceps, glutes, and hamstrings while controlling knee flexion and extension.
Double High Knee with Arm Drive
Rhythmic knee raises to work the abs, legs, and cardiovascular conditioning while combining coordination, stability, and body control.
High Knee with Arm Drive
Rhythmic knee raises to work the abs, legs, and cardiovascular conditioning while combining coordination, stability, and body control.
Lying Leg Curl Machine
Knee flexion on the machine to work the glutes and hamstrings while keeping the hips and torso supported.
Standing Cable Hip Extension
Backward leg extension against cable resistance to target the core and glutes while maintaining trunk stability.
Mountain Climber
Dynamic plank with alternating knees toward the torso to work the core, shoulders, legs, and cardiovascular conditioning at a continuous pace.
Elliptical Trainer
Continuous elliptical movement with coordinated arms and legs and low impact throughout the stride.
Lateral Leg Raise - Left
Left-side lateral leg raise to work the core and glutes while keeping the torso stable and the movement controlled.
Lateral Leg Raise - Right
Right-side lateral leg raise to work the core and glutes while keeping the torso stable and the movement controlled.
Alternating Double Knee Raise
Rhythmic knee raises to work the abs, legs, and cardiovascular conditioning while combining coordination, stability, and body control.
Knee Raise
Rhythmic knee raises to work the abs, hip flexors, and legs while combining coordination, stability, and body control.
Knee Raise with Hand Touch
Rhythmic knee raises to work the abs, hip flexors, and legs while combining coordination, stability, and body control.
Knee Raise to Hands
Rhythmic knee raises to work the abs, hip flexors, and legs while combining coordination, stability, and body control.
Alternating Knee Raise
Rhythmic knee raises to work the abs, hip flexors, and legs while combining coordination, stability, and body control.
Alternating Knee Raise with Hand Touch
Rhythmic knee raises to work the abs, hip flexors, and legs while combining coordination, stability, and body control.
Single-Leg Running in Place - Left
Stationary running movement with continuous rhythm and coordination between the arms and legs while keeping the torso stable.
Single-Leg Running in Place - Right
Stationary running movement with continuous rhythm and coordination between the arms and legs while keeping the torso stable.
Running in Place
Stationary running movement with continuous rhythm and coordination between the arms and legs while keeping the torso stable.
Jogging in Place
Stationary running movement with continuous rhythm and coordination between the arms and legs while keeping the torso stable.
Running in Place with High Knees
Stationary running movement with continuous rhythm and coordination between the arms and legs while keeping the torso stable.
Running in Place with Arm Drive
Stationary running movement with continuous rhythm and coordination between the arms and legs while keeping the torso stable.
Alternating Front Kick
Alternating front kicks to work the abs, hip flexors, and legs with attention to balance and control of each leg.
Leg Extension Machine
Knee extension on the machine to focus the work on the quadriceps with controlled movement.
Controlled Burpee
Full-body movement performed at a controlled pace, combining hand support, leg flexion, and a return to standing.
Lunge - Left Leg
Unilateral leg movement on the left side to work the core, quadriceps, glutes, and hamstrings while maintaining balance during the lowering and return phases.
Lunge - Right Leg
Unilateral leg movement on the right side to work the core, quadriceps, glutes, and hamstrings while maintaining balance during the lowering and return phases.
Jumping Lunge
Dynamic lunge variation to work the core, quadriceps, glutes, and calves while challenging coordination, balance, and control during the support switch.
Lunge with Overhead Reach
Unilateral leg movement to work the core, quadriceps, and glutes while maintaining balance during the lowering and return phases.
Vertical Smith Machine Squat
Guided Smith machine variation to work the quadriceps and glutes with a controlled path and greater stability.
Single-Leg Smith Machine Squat
Guided Smith machine variation to work the core, quadriceps, and glutes with a controlled path and greater stability.
Sumo Squat
Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.
Plié Squat with Calf Raise
Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.
Smith Machine Box Squat
Guided Smith machine variation to work the core, quadriceps, and glutes with a controlled path and greater stability.
Slow Squat
Squat variation to work the core, quadriceps, and glutes with attention to alignment and movement control.
Lateral Squat with Arm Raise
Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.
Isometric Squat
Static squat position that keeps the quadriceps under continuous tension without repeating the upward and downward phases.
Smith Machine Front Squat
Guided Smith machine variation to work the core, quadriceps, and glutes with a controlled path and greater stability.
Double-Pulse Squat
Dynamic squat variation that combines the core, quadriceps, and glutes with rhythm, coordination, and body control.
In-and-Out Squat
Dynamic squat variation that combines the core, quadriceps, glutes, and adductors with rhythm, coordination, and body control.
Feet-Together Squat
Squat variation to work the core, quadriceps, and glutes with attention to alignment and movement control.
Squat with Explosive Finish
Dynamic squat variation that combines the core, quadriceps, glutes, and cardiovascular conditioning with rhythm, coordination, and body control.
Squat with Lateral Leg Raise
Squat variation to work the core, quadriceps, glutes, and adductors with attention to alignment and movement control.
Squat with Calf Raise
Squat variation to work the core, quadriceps, glutes, and calves with attention to alignment and movement control.
Barbell Squat
Barbell squat to work the core, quadriceps, glutes, and hamstrings while maintaining posture and control throughout the movement.
Wide-Stance Air Squat
Dynamic squat variation that combines the core, glutes, and adductors with rhythm, coordination, and body control.
Alternating Lunge Switch
Dynamic lunge variation to work the core, quadriceps, and glutes while challenging coordination, balance, and control during the stance switch.
Seated Hip Abduction Machine
Controlled opening of the legs on the machine to work the glutes while keeping the hips supported on the seat.
Reverse Crunch
Floor variation that combines leg movement and torso control to work the abs.
Standing Abdominal Crunch
Standing abdominal exercise that combines coordination, stability, and work for the abs, hip flexors, and legs.
Bent-Knee Reverse Crunch
Floor variation that combines leg movement and torso control to work the abs.
Alternating Elevated-Leg Abdominal Exercise
Floor variation that combines leg movement and torso control to work the abs, hip flexors, and legs.