Exercise library

Kettlebell Pistol Squat

The kettlebell pistol squat is a single-leg squat performed while holding a kettlebell close to the chest for counterbalance and resistance. It primarily trains the quadriceps and glutes while demand…

View exercise

Kettlebell Single-Leg Deadlift

The kettlebell single-leg deadlift is a unilateral hip-hinge exercise performed while balancing on one leg and lowering a kettlebell toward the floor. It primarily trains the glutes and hamstrings wh…

View exercise

Knee Tuck Jump

The knee tuck jump is an explosive bodyweight plyometric exercise in which you jump vertically and pull both knees toward your chest in midair. It primarily trains the quadriceps, glutes, calves, and…

View exercise

Kneeling Back Stretch

The kneeling back stretch is a gentle floor stretch performed by sitting the hips back toward the heels and reaching the arms forward. It primarily lengthens the back, especially the lower back and l…

View exercise

Kneeling Hip Extension

Kneeling hip extension is a bodyweight exercise performed from an all-fours position by driving one bent leg upward and backward. It primarily trains the glutes, with the hamstrings assisting, and he…

View exercise

Kneeling Hip Flexor

The kneeling hip flexor stretch lengthens the muscles at the front of the hip by using a half-kneeling position and a gentle forward weight shift. It mainly targets the hip flexors, including the ili…

View exercise

Long Jump

The long jump is a track-and-field event in which you sprint along a runway, take off from one foot, and land in a sand pit. It develops lower-body power, sprint coordination, balance, and jumping te…

View exercise

Machine Kneeling Leg Curl

The machine kneeling leg curl is an isolation exercise performed one leg at a time on a dedicated leg-curl machine. It primarily trains the hamstrings through knee flexion, with the glutes assisting…

View exercise

Machine Leg Press Narrow Stance

The narrow-stance machine leg press is a compound lower-body exercise performed on a leg press machine with the feet positioned relatively close together. It primarily trains the quadriceps while the…

View exercise

Machine Leg Press Wide Stance

The wide stance machine leg press is a lower-body pressing exercise performed on a leg press machine with the feet set wider than hip width. It primarily trains the glutes and also works the quadrice…

View exercise

Machine Single-Leg Curl

The machine single-leg leg curl is a unilateral knee-flexion exercise performed on a leg-curl machine. It primarily trains the hamstrings while allowing each leg to work independently. It supports ha…

View exercise

Machine Single-Leg Extension

The machine single-leg extension is an isolation exercise performed one leg at a time on a leg-extension machine. It primarily trains the quadriceps through knee extension and can help build thigh st…

View exercise

Machine Single-Leg Press

The machine single-leg press is a unilateral lower-body exercise performed on a leg press machine. It primarily trains the quadriceps while also working the glutes and hamstrings, helping develop leg…

View exercise

Quadricep Stretch

The quadriceps stretch lengthens the muscles on the front of the thigh, usually by bending the knee and drawing the heel toward the glutes. It supports lower-body flexibility and can be useful in war…

View exercise

Rocket Jump

The rocket jump is a bodyweight plyometric exercise that combines a shallow squat with an explosive vertical jump and an overhead arm reach. It primarily trains the quadriceps and glutes while also c…

View exercise

Rotational Step-Up

The rotational step-up is a step-up variation performed on a stable platform while adding a controlled turn at the top. It primarily trains the quadriceps and glutes while challenging balance, coordi…

View exercise

Seated Floor Hamstring Stretch

The seated floor hamstring stretch is a static flexibility exercise performed while sitting on the floor with the legs extended. It primarily lengthens the hamstrings and can also encourage comfortab…

View exercise

Seated Hamstring and Calf Stretch

The seated hamstring and calf stretch is a static lower-body stretch performed with the legs extended in front of you. It primarily lengthens the hamstrings and calves while encouraging comfortable m…

View exercise

Seated Hamstring Stretch

The seated hamstring stretch is a static flexibility exercise performed by reaching forward from a seated position with the legs extended. It primarily lengthens the hamstrings and may also stretch t…

View exercise

Side Hop-Sprint

The Side Hop Sprint is a plyometric agility drill that combines a controlled lateral hop with an immediate short sprint. It develops lower-body power, coordination, change-of-direction ability, and a…

View exercise

Side Step-Up

The side step-up is a lower-body exercise performed by stepping sideways onto a stable platform and standing tall. It primarily trains the quadriceps and glutes while challenging single-leg control a…

View exercise

Side-Lying Hip Flexor

The side-lying hip flexor stretch lengthens the muscles at the front of the hip while lying on one side. It primarily targets the hip flexors and upper legs, and can support hip mobility and comforta…

View exercise

Side-Lying Quadricep Stretch

The side-lying quadriceps stretch is a static stretch performed while lying on one side and drawing the top heel toward the buttock. It primarily lengthens the quadriceps at the front of the thigh an…

View exercise

Single-Leg Butt Kick

The single-leg butt kick is a bodyweight drill in which one heel curls toward the glute while the body remains tall and stable. It primarily trains the hamstrings and can be used to warm up the legs,…

View exercise