The 227 Best Quads Exercises

1. 1. Leg Extension

   

   6,378,175 SETS LOGGED100 mSCORE

   Leg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.

   • Beginner
   • Leg Extension Machine

2. 2. Leg Press

   

   5,427,758 SETS LOGGED99.7 mSCORE

   Leg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.

   • Beginner
   • Leg Press

3. 3. Back Squat

   

   5,988,577 SETS LOGGED99.5 mSCORE

   Back Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.

   • Intermediate
   • Barbells
   • Squat Rack

4. 4. Dumbbell Lunge

   

   4,998,944 SETS LOGGED98.9 mSCORE

   Dumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.

   • Beginner
   • Dumbbells

5. 5. Dumbbell Squat

   

   3,709,375 SETS LOGGED98.7 mSCORE

   Dumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.

   • Beginner
   • Dumbbells

6. 6. Machine Leg Press

   

   2,147,536 SETS LOGGED98.4 mSCORE

   Machine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.

   • Beginner
   • Leg Press Machine
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8. 7. Air Squats

   

   5,375,940 SETS LOGGED98.1 mSCORE

   Air Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.

   • Beginner

9. 8. Barbell Lunge

   

   976,566 SETS LOGGED97.8 mSCORE

   Barbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.

   • Intermediate
   • Barbells

10. 9. Dumbbell Squat To Shoulder Press

    

    2,451,562 SETS LOGGED97.6 mSCORE

    Dumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.

    • Beginner
    • Dumbbells

11. 10. Dumbbell Bulgarian Split Squat

    

    1,040,000 SETS LOGGED97.3 mSCORE

    Dumbbell Bulgarian Split Squat is a weighted variation of a Bulgarian Split Squat. Like other Bulgarian Split Squats, this exercise is a compound movement that primarily targets your quads. The use of dumbbells allows you to add more resistance to this exercise, without restricting your range of motion and posture as much as using a barbell.

    • Beginner
    • Dumbbells
    • Flat Bench

1. 11. Medicine Ball Lunge

   

   41,486 SETS LOGGED97 mSCORE

   Performing lunges with a medicine ball increases the intensity by adding resistance and improving balance. This exercise targets the legs and core, providing a more challenging lower body workout that improves strength, stability, and coordination.

   • Beginner
   • Medicine Ball

2. 12. Medicine Ball Side Lunge

   

   28,975 SETS LOGGED96.8 mSCORE

   This lunge variation adds a medicine ball to increase resistance and improve balance. Targeting the quads, glutes, and core, it also engages the obliques as you lunge sideways, offering a more comprehensive lower body workout than standard lunges.

   • Beginner
   • Medicine Ball

3. 13. Bulgarian Split Squat

   

   912,819 SETS LOGGED96.5 mSCORE

   Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.

   • Intermediate
   • Flat Bench
   • Barbells

4. 14. Front Squat

   

   2,002,180 SETS LOGGED96.2 mSCORE

   Front Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.

   • Intermediate
   • Barbells
   • Squat Rack

5. 15. Hack Squat

   

   1,074,199 SETS LOGGED96 mSCORE

   Hack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.

   • Beginner
   • Hack Squat Machine

6. 16. Single Dumbbell Sumo Squat

   

   700,438 SETS LOGGED95.7 mSCORE

   Single Dumbbell Sumo Squat is a variation of the more standard Squat, and more specifically a Sumo Squat and Goblet Squat. Similar to other Squat variations, this compound exercise primarily targets your quads. By keeping the weight in front of your chest, you can further isolate your quadriceps. Planting your feet wider than a standard squat can help with some limitations in mobility.

   • Beginner
   • Dumbbells

7. 17. Lunge

   

   3,504,656 SETS LOGGED95.4 mSCORE

   Lunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.

   • Beginner

8. 18. Dumbbell Kneel to Stand

   

   41,547 SETS LOGGED95.1 mSCORE

   Dumbbell Kneel to Stand is a compound exercise that primarily targets the quads and glutes. By transitioning from a kneeling position to standing with a dumbbell in each hand, you add resistance and emphasize balance. This exercise builds unilateral strength, coordination, and stability, making it an excellent functional movement for overall lower body development.

   • Beginner
   • Dumbbells

9. 19. Dumbbell Overhead Kneel to Stand

   

   23,015 SETS LOGGED94.9 mSCORE

   This exercise is a combination of a kneeling movement and an overhead press. It’s a compound exercise that primarily targets the quads, shoulders, and triceps. By starting from a kneeling position and moving to a stand with the weight overhead, you add instability and require greater core stabilization. This can increase functional strength and balance.

   • Intermediate
   • Dumbbells

10. 20. Trap Bar Deadlift

    

    389,971 SETS LOGGED94.6 mSCORE

    Trap Bar Deadlift is a variation on the more standard Deadlift. Like other variations, this is a compound movement that primarily targets your lower body, and rear chain (backside of the body). Using a Trap Bar can make this a much more accessible variation than a standard Deadlift, as it places less tension on your lower back, and is generally easier to perform correctly than a standard Deadlift.

    • Intermediate
    • Trap Bar

11. 21. Single Leg Leg Extension

    

    743,453 SETS LOGGED94.3 mSCORE

    Single Leg Leg Extensions is a variation of Leg Extensions that uses one leg at a time. Like other leg extensions, this isolation exercise targets your quadriceps. By targeting one leg at a time, you can focus your attention on getting good muscle activation in each leg. In addition, this can help you identify and address strength imbalances between legs. While leg extensions can be a great way to build strength and muscle mass in your quadriceps, they can also place a lot of tension on your knees.

    • Beginner
    • Leg Extension Machine

12. 22. Balance Trainer TRX Squat Jumps

    

    2,874 SETS LOGGED94.1 mSCORE

    TRX Squat Jumps on a BOSU Balance Trainer combine plyometric training with balance and resistance work, targeting the lower body and core. This high-intensity variation increases power, stability, and cardiovascular endurance, offering a challenging workout for advanced fitness levels.

    • Beginner
    • BOSU® Balance Trainer
    • TRX

13. 23. Smith Machine Squat

    

    966,193 SETS LOGGED93.8 mSCORE

    Smith Machine Squat is a variation on the more standard Squat. Like other variations, this is a compound exercise that primarily targets your quads. The use of a Smith Machine restricts your range of motion, and adds significantly more stability to the movement. This makes this exercise a great choice for learning proper squat mechanics, and developing strength in your lower body.

    • Beginner
    • Smith Machine

14. 24. Squat Side Kick

    

    72,897 SETS LOGGED93.5 mSCORE

    Squat Side Kick is a compound exercise that combines a standard Squat with a side kick. This movement primarily targets the quadriceps, glutes, and hips. The addition of the side kick adds an element of balance and coordination, making it a great exercise for improving functional strength and stability. This is an excellent variation for adding a dynamic aspect to your lower body workouts.

    • Beginner

15. 25. Dumbbell Step Up

    

    1,218,750 SETS LOGGED93.3 mSCORE

    Dumbbell Step Up is a weighted variation of the more standard Step Up. Similar to other Step Ups, this compound exercise primarily targets your quadriceps. By holding dumbbells you can add more resistance to this exercise without limiting your range of motion.

    • Intermediate
    • Dumbbells
    • Flat Bench

16. 26. Kneel to Stand

    

    37,325 SETS LOGGED93 mSCORE

    Kneel to Stand is a compound exercise that primarily targets the quads, glutes, and core. By starting in a kneeling position and moving to a standing position, you improve functional strength and stability. This exercise is great for enhancing coordination and balance, and can help build the strength needed for more explosive movements like sprints or jumps. Additionally, it's beneficial for developing lower body endurance.

    • Beginner

17. 27. TRX Curtsy Lunge

    

    46,254 SETS LOGGED92.7 mSCORE

    The TRX Curtsy Lunge targets the glutes, quadriceps, and inner thighs by adding a lateral movement to the traditional lunge. The TRX straps aid in maintaining balance, allowing for a deeper and more controlled movement, making it an effective exercise for lower body strength and mobility.

    • Beginner
    • TRX

18. 28. Single Dumbbell Power Clean

    

    16,363 SETS LOGGED92.5 mSCORE

    Focuses on explosive power and coordination using one dumbbell. It targets the shoulders, back, and legs, improving unilateral strength and balance, essential for sports performance and functional fitness.

    • Intermediate
    • Dumbbells

19. 29. Hip Flow

    

    187,788 SETS LOGGED92.2 mSCORE

    Hip Flow is a dynamic sequence of movements that targets the hip flexors, glutes, and lower back. This compound exercise is designed to improve mobility, flexibility, and stability in the hip region. By flowing through various movements, you enhance the range of motion and activate multiple muscle groups, making it an excellent warm-up or accessory exercise for lower body workouts.

    • Beginner

20. 30. Landmine Squat

    

    83,673 SETS LOGGED91.9 mSCORE

    Utilizes the landmine setup to engage the lower body and core with a unique angle of resistance that differs from traditional squats. This exercise targets the quads, glutes, and hamstrings while requiring the core to stabilize the body throughout the movement. The landmine squat is excellent for individuals looking to vary their squat routine, improve functional strength, and focus on form and technique without the need for a squat rack.

    • Beginner
    • Barbells
    • Landmine

21. 31. Balance Trainer Curtsy Lunge

    

    19,619 SETS LOGGED91.6 mSCORE

    A unilateral lower body exercise that targets the glutes, quads, and hamstrings, with an emphasis on balance and coordination. Performing this on a BOSU balance trainer increases the stability challenge, enhancing muscle engagement and proprioception.

    • Intermediate
    • BOSU® Balance Trainer

22. 32. Balance Trainer Burpee

    

    14,647 SETS LOGGED91.4 mSCORE

    An explosive, full-body exercise that incorporates a BOSU balance trainer to increase the challenge of traditional burpees. This variation enhances core stability, balance, and cardiovascular endurance, offering a higher intensity option for advanced fitness levels.

    • Intermediate
    • BOSU® Balance Trainer

23. 33. Loop Band Pulse Lunge

    

    13,675 SETS LOGGED91.1 mSCORE

    Loop Band Pulse Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets the quadriceps. Unlike other variations, this exercise doesn’t progress you through a full lunge, but instead has you pulse up and down from a shallow to a deep lunge. This keeps more tension in your legs throughout the exercise without allowing you to rest as you return to the starting position. The use of a loop band allows you to add resistance to the movement, especially at the top.

    • Beginner
    • Loop Bands

24. 34. Pause Squat

    

    155,529 SETS LOGGED90.8 mSCORE

    Pause Squat is a variation of the standard Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. By pausing at the bottom of the movement, you increase the time under tension, which can help improve muscle endurance and strength. This also ensures you maintain proper form and engage your muscles more effectively throughout the squat.

    • Beginner

25. 35. Single Dumbbell Power Clean and Jerk

    

    16,934 SETS LOGGED90.6 mSCORE

    A unilateral, compound movement that challenges coordination, power, and strength throughout the body. This exercise simulates the clean and jerk with a focus on unilateral strength development, enhancing athletic performance and functional mobility.

    • Intermediate
    • Dumbbells

26. 36. Barbell Curtsy Lunge

    

    53,937 SETS LOGGED90.3 mSCORE

    This lunge variation targets the glutes and thighs from unique angles, emphasizing the gluteus medius and promoting hip stability. The barbell adds a strength component to the movement, making it ideal for developing lower body power and muscle definition, as well as improving balance and coordination.

    • Intermediate
    • Barbells

27. 37. Star Jump

    

    124,324 SETS LOGGED90 mSCORE

    Star Jump is a compound, explosive exercise that primarily targets the legs, particularly the quadriceps and calves. As a plyometric movement, it also engages the core and shoulders. By jumping into the air and extending both your arms and legs outwards to form a star shape, you add more intensity to your vertical jump training. This is a great exercise for developing power, coordination, and cardiovascular endurance.

    • Beginner

28. 38. Barbell Step Up

    

    642,638 SETS LOGGED89.5 mSCORE

    Targeting the quads, glutes, and hamstrings, the Barbell Step Up is a compound exercise that also challenges balance and coordination. Performing this exercise with a barbell increases the resistance, enhancing muscle strength and endurance, making it a valuable addition to lower body workouts.

    • Intermediate
    • Flat Bench
    • Barbells

29. 39. Dumbbell Sumo Squat

    

    1,564,727 SETS LOGGED89.2 mSCORE

    A squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.

    • Intermediate
    • Dumbbells

30. 40. Landmine Sumo Squat

    

    50,912 SETS LOGGED88.9 mSCORE

    Utilizes the landmine setup for a sumo squat, adding a unique angle and resistance. This exercise targets the glutes, quads, and inner thighs, improving lower body strength and stability.

    • Intermediate
    • Barbells
    • Landmine

31. 41. Loop Band Back Squat

    

    39,555 SETS LOGGED88.7 mSCORE

    Loop Band Back Squat is a variation of squats. Like other squats, this compound movement primarily targets the quadriceps. The use of a loop band allows for more resistance than simply body weight, especially at the top of the movement. As you descend into the squat, the tension on the loop band will decrease making this a great variation for anyone with limited mobility in a deep squat position.

    • Beginner
    • Loop Bands

32. 42. Medicine Ball Squat

    

    15,970 SETS LOGGED88.4 mSCORE

    A compound exercise targeting the lower body and core. Holding a medicine ball adds weight, increasing the difficulty and effectiveness of the squat for strength, stability, and endurance. It's an excellent variation for those looking to add an extra challenge to their squat routine, promoting better balance and core engagement.

    • Intermediate
    • Medicine Ball

33. 43. Power Snatch from Blocks

    

    6,118 SETS LOGGED88.1 mSCORE

    This exercise is an easier variation of the more standard Power Snatch. Similar to other Snatch variations, this is a compound explosive exercise that hits a wide range of muscle groups. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Power Snatch beyond the first pull from the floor.

    • Intermediate
    • Barbells

34. 44. Loop Band Front Squat

    

    33,466 SETS LOGGED87.9 mSCORE

    Loop Band Front Squat is a variation on the more standard Front Squat. Like other Squat variations, this compound exercise primarily targets the quadriceps. The use of a loop band allows you to add more resistance to this exercise, especially at the top of the movement. This is a great exercise for anyone with mobility limitations, and struggles to keep good form at the bottom of their squats.

    • Beginner
    • Loop Bands

35. 45. Single Arm Overhead Kettlebell Squat

    

    17,187 SETS LOGGED87.6 mSCORE

    This exercise is a variation on the more standard Overhead Squat. Like other squat variations, this compound exercise primarily targets your quadriceps. Unlike the standard Overhead Squat, this exercise uses a single Kettlebell instead of a Barbell. By loading the weight on one side of the body, you add instability to the movement which can help you recruit your core to maintain good form and posture.

    • Advanced
    • Kettlebells

36. 46. Loop Band Squat to Shoulder Press

    

    23,148 SETS LOGGED87.3 mSCORE

    Combining a squat with a shoulder press, this compound exercise targets the lower body, core, and shoulders in one efficient movement. The loop band increases resistance during the press, intensifying the workout and maximizing muscle engagement. This variation not only builds strength and power but also improves coordination and balance, making it a versatile exercise for full-body conditioning.

    • Beginner
    • Loop Bands

37. 47. Mini Loop Band Alternating Leg Raises

    

    99,064 SETS LOGGED87.1 mSCORE

    Focusing on the core and lower abdominals, alternating leg raises with a mini loop band offer a challenging isolation exercise. The resistance band increases the difficulty, enhancing muscle engagement and promoting stronger, more defined abdominal muscles compared to standard leg raises.

    • Beginner
    • Mini Loop Bands

38. 48. Zercher Squat

    

    31,337 SETS LOGGED86.8 mSCORE

    Zercher Squat is a variation of the more standard Front Squat. Similar to Front Squats, this compound exercise primarily targets your quads. Unlike other squat variations, this exercise requires you to hold the barbell in the crook of your arm. This is a great way to mimic some functional applications that other squat variations may not. In addition this exercise can improve back and lower back strength to help improve other types of squats.

    • Advanced
    • Barbells
    • Squat Rack

39. 49. TRX Lunge

    

    32,580 SETS LOGGED86.5 mSCORE

    The TRX Lunge is a dynamic variation of the traditional lunge, focusing on strengthening the lower body, particularly the glutes and quadriceps, while also enhancing balance and stability. Using TRX straps provides a supportive element that allows for modifications in intensity and depth, making it a versatile exercise for all fitness levels.

    • Beginner
    • TRX

40. 50. Single Kettlebell Suitcase Deadlift

    

    25,417 SETS LOGGED86.3 mSCORE

    Single Kettlebell Suitcase Deadlift is a variation on the standard Deadlift. Similar to other Deadlift variations, this exercise primarily targets muscles in the rear chain (backside of the body). Unlike a standard Deadlift, this exercise loads the weight on one side of the body. This forces you to further recruit your core in order to maintain stability throughout the movement.

    • Intermediate
    • Kettlebells

41. 51. Mini Loop Band Lunge

    

    88,780 SETS LOGGED86 mSCORE

    This variation of the traditional lunge incorporates a mini loop band to add resistance, intensifying the workout for the glutes, quads, and hamstrings. The added tension from the band challenges stability and muscle endurance, making this exercise more beneficial for lower body strength and balance than its unassisted counterpart.

    • Beginner
    • Mini Loop Bands

42. 52. Mini Loop Band Lunge Kickback

    

    65,410 SETS LOGGED85.7 mSCORE

    A dynamic compound movement, the Mini Loop Band Lunge Kickback targets the glutes, hamstrings, and quads. By adding a kickback to the traditional lunge, it enhances hip extension, improving lower body strength and stability. The resistance band intensifies the exercise, making it more challenging than a regular lunge, promoting better muscle activation and growth.

    • Beginner
    • Mini Loop Bands

43. 53. Overhead Barbell Lunge

    

    85,302 SETS LOGGED85.4 mSCORE

    Holding the barbell overhead during lunges adds a significant stability challenge, engaging the shoulders, core, and hips, in addition to the primary leg muscles. This full-body exercise enhances posture, core strength, and lower body power, offering a comprehensive workout that improves functional fitness.

    • Intermediate
    • Barbells

44. 54. Smith Machine Pistol Squat

    

    14,816 SETS LOGGED85.2 mSCORE

    Smith Machine Pistol Squat is a variation of the more standard Pistol Squat. Like other Pistol Squats, this compound movement primarily targets the quadriceps. The use of a Smith Machine adds stability and restricts the range of motion. This makes it easier to perform the exercise correctly, especially for those new to Pistol Squats or struggling with balance.

    • Intermediate
    • Smith Machine

45. 55. TRX Squat

    

    124,024 SETS LOGGED84.9 mSCORE

    TRX Squat is an easier variation of squats. Like other squats, this compound movement primarily targets your quadriceps. By grasping the TRX straps, you can help support yourself as you descend into the squat, as well as being able to assist yourself as you return to a standing position. This can be a good starting point for building the strength needed to perform more challenging squat variations.

    • Beginner
    • TRX

46. 56. Machine Squat

    

    232,005 SETS LOGGED84.6 mSCORE

    Machine Squat is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets your quadriceps, glutes, and hamstrings. The use of a machine restricts your range of motion, and adds significantly more stability to the movement. This allows you to focus more on exertion, making it a great choice for building strength and muscle mass in the lower body.

    • Intermediate
    • Squat Machine

47. 57. Balance Trainer Goblet Squat

    

    54,530 SETS LOGGED84.4 mSCORE

    The Balance Trainer Goblet Squat enhances lower body and core strength by adding instability to the traditional goblet squat. Using a balance trainer, such as a BOSU ball, it requires greater balance and coordination, targeting the quads, glutes, and core more intensely. Ideal for those seeking to improve functional fitness alongside muscle growth and stability.

    • Advanced
    • BOSU® Balance Trainer
    • Kettlebells

48. 58. Wall Squat

    

    44,289 SETS LOGGED84.1 mSCORE

    Wall Squats with a Stability Ball between the back and the wall target the quads, glutes, and calves. This variation improves lower body strength and stability, offering a safer alternative for those with lower back issues compared to traditional squats.

    • Beginner
    • Stability (Swiss) Ball

49. 59. PVC Snatch

    

    240 SETS LOGGED83.8 mSCORE

    PVC Snatch is a variation of the more standard Snatch performed with a PVC pipe. Like other Snatch variations, this is a compound, explosive exercise that targets a wide range of muscle groups. Using a lightweight PVC pipe makes this exercise ideal for practicing form and technique without the added load, making it an excellent preparatory exercise for beginners or those refining their Snatch mechanics.

    • Beginner
    • PVC Pipe

50. 60. TRX Balance Lunge

    

    18,922 SETS LOGGED83.6 mSCORE

    TRX Balance Lunge is a variation on the more standard Lunge. Similar to other lunges, this compound exercise primarily targets the quadriceps. Unlike other variations, this exercise uses a TRX strap to allow you to balance on one leg, and keep your back leg suspended. This adds some instability to the movement, while still helping you maintain your balance.

    • Beginner
    • TRX

51. 61. Pause Barbell Lunge

    

    18,055 SETS LOGGED83.3 mSCORE

    This lunge variation adds a pause at the bottom of each rep, increasing leg muscle activation and stability demand. The pause enhances time under tension, boosting strength and endurance in the quads, hamstrings, and glutes, and improving balance and coordination, making it a more challenging version of the traditional lunge.

    • Intermediate
    • Barbells

52. 62. Dumbbell Goblet Squat

    

    1,024,111 SETS LOGGED83 mSCORE

    Dumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.

    • Intermediate
    • Dumbbells

53. 63. Mini Loop Band Jump Squat

    

    74,187 SETS LOGGED82.7 mSCORE

    Combining plyometrics with strength training, this compound exercise targets the lower body, enhancing power, strength, and endurance. The mini loop band adds resistance to the squat phase, making the jump more challenging and increasing the intensity of the workout. This variation significantly improves lower body muscle activation and metabolic rate compared to traditional jump squats, making it an excellent choice for those looking to enhance explosive strength and burn more calories.

    • Beginner
    • Mini Loop Bands

54. 64. Balance Trainer Rear Lunge Kicks

    

    18,162 SETS LOGGED82.5 mSCORE

    Balance Trainer Rear Lunge Kicks are a variation of Lunges that utilize a Balance Trainer. Like other Lunges, this is a compound exercise that primarily targets your quadriceps. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. By planting your front foot on a Balance Trainer, you can add instability to the movement.

    • Beginner
    • BOSU® Balance Trainer

55. 65. Walking Lunge

    

    1,444,040 SETS LOGGED82.2 mSCORE

    Walking Lunges are a compound exercise that primarily targets your quadriceps, glutes, and hamstrings. This variation involves stepping forward into a lunge and then continuing to walk forward, adding a dynamic element to the movement. This exercise is excellent for improving balance, coordination, and functional strength, making it a great addition to lower body workouts.

    • Beginner

56. 66. Balance Trainer Sumo Squat Jumps

    

    14,878 SETS LOGGED81.9 mSCORE

    Adds a cardiovascular and plyometric element to the sumo squat by incorporating jumps on a balance trainer. This variation increases leg strength and explosive power while improving balance and coordination.

    • Beginner
    • BOSU® Balance Trainer

57. 67. Cluster

    

    7,190 SETS LOGGED81.7 mSCORE

    Cluster is a variation of two exercises, the Clean and the Thruster. This compound exercise primarily targets your quadriceps, but also hits a wide variety of muscle groups throughout the body. By performing a Thruster after your Clean, you can get some of the explosive benefits of a Thruster in a way that easily translates to your Clean and Jerk. This is a great exercise for anyone looking to improve their Clean, or develop power in general.

    • Advanced
    • Barbells

58. 68. Wall Sit

    

    332,983 SETS LOGGED81.4 mSCORE

    Wall Sit is a bodyweight exercise that primarily targets the quadriceps. This is an isometric hold performed by pressing your back against a wall and lowering your body until your knees form a 90-degree angle. This exercise is excellent for building endurance and strength in the quads without the need for movement. It's a great addition to lower body workouts or as a burnout after a leg day.

    • Intermediate

59. 69. Mini Loop Band Standing Hip Flexion

    

    41,423 SETS LOGGED81.1 mSCORE

    This exercise isolates the hip flexors and quadriceps, enhancing strength and mobility in the hip region. The resistance offered by the mini loop band increases the exercise's intensity, providing a greater challenge and promoting muscle development beyond what's achievable with bodyweight alone.

    • Beginner
    • Mini Loop Bands

60. 70. Box Front Squat

    

    93,609 SETS LOGGED80.9 mSCORE

    Box Front Squat is a variation on the more standard Front Squat. This compound exercise primarily targets the quadriceps. By using a box, you can more easily control your depth which can help improve form and consistency of your Front Squats. Additionally, pausing on the box can help develop strength and power from the bottom of the squat.

    • Advanced
    • Barbells
    • Squat Rack

61. 71. Smith Machine Single-Leg Split Squat

    

    203,025 SETS LOGGED80.6 mSCORE

    This exercise is a variation on the more standard Split Squat. Similar to other variations, this compound movement primarily targets your quadriceps. The use of a Smith Machine helps to restrict your range of motion, as well as add stability to the movement. This is a great way to practice the movement, and is a great stepping stone for anyone wanting to work towards Split Squats.

    • Intermediate
    • Smith Machine

62. 72. Single Leg Butt Kick

    

    62,493 SETS LOGGED80.3 mSCORE

    Single Leg Butt Kick is a dynamic, bodyweight exercise that primarily targets the hamstrings and glutes. This isolation exercise involves standing on one leg while pulling the opposite heel towards your buttocks. Performing it on one leg adds instability, engaging your core and stabilizers. It's excellent for developing functional strength, mobility, and balance while addressing any imbalances between sides.

    • Advanced

63. 73. Snatch

    

    46,858 SETS LOGGED80.1 mSCORE

    A technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.

    • Intermediate
    • Barbells

64. 74. Thruster

    

    63,801 SETS LOGGED79.8 mSCORE

    A compound exercise that combines a front squat with an overhead press, engaging the legs, core, and upper body in one fluid movement. This exercise builds full-body strength and power, enhancing cardiovascular fitness and coordination. Ideal for those looking to increase functional fitness and perform intense, efficient workouts, the Thruster challenges multiple muscle groups and energy systems simultaneously.

    • Intermediate
    • Barbells

65. 75. Clean and Jerk

    

    61,786 SETS LOGGED79.5 mSCORE

    A dynamic Olympic weightlifting movement that combines a clean, to bring the barbell from the ground to the shoulders, with a jerk, to press the bar overhead. This exercise develops explosive power, full-body strength, and coordination, making it essential for athletes looking to improve performance in power and strength sports.

    • Advanced
    • Barbells

66. 76. Mini Loop Band Hip Flexor

    

    52,163 SETS LOGGED79.2 mSCORE

    Targeting primarily the hip flexors, this exercise is beneficial for improving hip mobility and strength. The mini loop band adds resistance, making it more challenging than traditional hip flexor exercises. It's essential for athletes and individuals seeking to enhance lower body performance and reduce the risk of injuries.

    • Beginner
    • Mini Loop Bands

67. 77. Barbell High Pull

    

    27,799 SETS LOGGED79 mSCORE

    Combining elements of the deadlift, upright row, and shrug, the Barbell High Pull is a dynamic exercise that targets the upper back, shoulders, and traps, while also engaging the hips and legs. This movement enhances power, strength, and coordination, making it beneficial for those looking to improve their performance in explosive, compound movements.

    • Advanced
    • Barbells

68. 78. Medicine Ball Overhead Lunge

    

    22,856 SETS LOGGED78.7 mSCORE

    The Medicine Ball Overhead Lunge is a lower body exercise that also engages the core. Hold a medicine ball overhead with your arms extended. Step forward into a lunge while keeping the medicine ball overhead. Alternate legs for a complete set.

    • Intermediate
    • Medicine Ball

69. 79. TRX Lateral Lunge

    

    36,191 SETS LOGGED78.4 mSCORE

    Enhancing lower body strength and mobility, the TRX Lateral Lunge specifically targets the glutes, quadriceps, and inner thighs. The lateral movement, supported by TRX straps, allows for a greater range of motion and stability, making it an effective exercise for improving functional movements and lower body strength.

    • Beginner
    • TRX

70. 80. Olympic Squat

    

    95,875 SETS LOGGED78.2 mSCORE

    The Olympic Squat is a variation of the more standard Back Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. This variation will have you keep your torso up more than other variations. This can help improve range of motion, and further recruit your quadriceps.

    • Advanced
    • Barbells
    • Squat Rack

71. 81. TRX Figure Four Squat

    

    15,062 SETS LOGGED77.9 mSCORE

    The TRX Figure Four Squat targets the glutes and hamstrings with an emphasis on enhancing mobility and stability. The unique figure-four leg position challenges the practitioner's balance and flexibility, making it an excellent choice for those looking to improve functional movements and athletic performance.

    • Beginner
    • TRX

72. 82. Clean and Press

    

    43,793 SETS LOGGED77.6 mSCORE

    A dynamic compound lift that marries the clean with an overhead press, engaging the legs, core, shoulders, and arms to improve overall strength and power. Starting with the clean to bring the barbell from the ground to a front rack position, it transitions into a press to lift the weight overhead. This exercise not only builds muscle mass across major muscle groups but also enhances athletic performance by teaching the body to move weights efficiently through different planes of motion.

    • Advanced
    • Barbells

73. 83. Side Lunge

    

    1,686,253 SETS LOGGED77.1 mSCORE

    Side Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).

    • Beginner

74. 84. Kettlebell Suitcase Deadlift

    

    100,682 SETS LOGGED76.8 mSCORE

    A unilateral variation of the deadlift using a kettlebell. This exercise targets your lower body, primarily your quads. By holding the weight on one side, you’ll naturally recruit your core to resist leaning. In addition, this can make it easier to identify and address imbalances between sides.

    • Beginner
    • Kettlebells

75. 85. Loop Band Sumo Deadlift

    

    30,274 SETS LOGGED76.5 mSCORE

    Incorporating the wide stance of the sumo deadlift, this variation uses a loop band to provide resistance, targeting the glutes, hamstrings, and inner thighs. It's an effective lower body exercise that also engages the lower back and core, improving posture, strength, and flexibility. The loop band allows for a controlled lift, reducing strain on the spine compared to traditional weights.

    • Beginner
    • Loop Bands

76. 86. Kettlebell Racked Reverse Lunge

    

    50,402 SETS LOGGED76.3 mSCORE

    This exercise is a more challenging weighted variation of the reverse lunge. Like the standard reverse lunge, this is a unilateral exercise that primarily targets your quads. By holding a single kettlebell in a front rack position, you add some imbalance to the movement. This is a great exercise for anyone looking to get a bit more out of their lunges.

    • Intermediate
    • Kettlebells

77. 87. Clean Pull

    

    19,410 SETS LOGGED76 mSCORE

    Clean Pull is a variation, or more accurately, a piece of the more standard Clean. This compound movement targets a wide variety of muscle groups. The exercise itself focuses on the pull from the floor and driving your hips forward to explosively raise the bar. This is a great exercise for anyone working towards performing a full Clean.

    • Advanced
    • Barbells

78. 88. Split Jerk

    

    21,108 SETS LOGGED75.5 mSCORE

    Enhances explosive leg power and overhead strength by splitting the legs into a lunge position while jerking the barbell overhead. This exercise improves stability, coordination, and lifting efficiency.

    • Advanced
    • Barbells

79. 89. TRX Ice Skater

    

    14,535 SETS LOGGED75.2 mSCORE

    The TRX Ice Skater is an energetic cardiovascular exercise that incorporates lateral movement to target the legs and glutes. Utilizing the TRX straps adds an element of stability, enhancing balance and agility. This exercise is excellent for improving athletic performance and functional lower body strength.

    • Beginner
    • TRX

80. 90. Clean High Pull

    

    16,975 SETS LOGGED74.9 mSCORE

    Specifically targets the traps, shoulders, and legs by executing a high pull with the barbell to chest level, maintaining high elbows after performing the clean. This exercise is crucial for developing explosive power and enhancing the transition phase in Olympic lifting. It also significantly improves grip strength and the ability to generate force through the legs and hips, contributing to better performance in all forms of lifting.

    • Advanced
    • Barbells

81. 91. Weighted Wall Sit

    

    492,061 SETS LOGGED74.7 mSCORE

    Weighted Wall Sit is a variation on the more standard Wall Sit. Like Wall Sit, this is an isometric exercise that targets your quads, glutes, and hamstrings. By holding weight during the exercise, you add more resistance, which can help build additional strength and endurance in your lower body. This is a great exercise for improving muscular endurance and stability.

    • Intermediate

82. 92. Wall Ball

    

    86,045 SETS LOGGED74.4 mSCORE

    Wall Ball is an explosive variation of squats, more specifically front squats. Like other front squats, this exercise primarily targets your quadriceps. Unlike other squat variations, this exercise requires a more explosive movement in order to propel the ball into the air.

    • Intermediate
    • Medicine Ball

83. 93. Balance Trainer Single Leg TRX Lunges

    

    3,160 SETS LOGGED74.1 mSCORE

    Balance Trainer Single Leg TRX Lunges is a more complex variation on Bulgarian Split Squats. Like other Bulgarian Split Squats, this exercise primarily focuses on your quadriceps. By standing on a Balance Trainer, as well as attaching on leg to the TRX straps, you can add significantly more instability to this movement which can help you improve balance and stability.

    • Advanced
    • BOSU® Balance Trainer
    • TRX

84. 94. TRX Reverse Lunge to Jump

    

    6,734 SETS LOGGED73.9 mSCORE

    The TRX Reverse Lunge to Jump combines the benefits of lunges with the explosive power of jumps. This compound exercise targets the lower body muscles, including the glutes, hamstrings, and quadriceps, while the jumping motion increases power and cardiovascular endurance. The TRX straps assist in maintaining form and balance, making it a versatile exercise for all fitness levels

    • Beginner
    • TRX

85. 95. Clean from Blocks

    

    6,886 SETS LOGGED73.6 mSCORE

    This exercise is an easier variation of a Clean. Like other Cleans, this is a compound explosive movement that targets many different muscle groups. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Clean beyond pulling the bar off the floor.

    • Advanced
    • Barbells

86. 96. TRX Reverse Lunge to Knee Drive

    

    16,253 SETS LOGGED73.3 mSCORE

    Combining the reverse lunge with a knee drive, this TRX exercise focuses on lower body strength, balance, and explosive power. The TRX Reverse Lunge to Knee Drive targets the glutes, hamstrings, and quadriceps, with the knee drive adding an element of cardiovascular intensity and stability challenge.

    • Beginner
    • TRX

87. 97. Balance Trainer Single Leg Glute Drop

    

    5,087 SETS LOGGED73 mSCORE

    A lower body exercise focusing on the glutes and hamstrings, with one leg on a BOSU balance trainer. The instability increases muscle engagement, offering a more challenging and effective workout than traditional glute bridges.

    • Intermediate
    • BOSU® Balance Trainer
    • PVC Pipe

88. 98. Balance Trainer Alternating Lunge

    

    43,832 SETS LOGGED72.8 mSCORE

    A dynamic lower body exercise that uses a BOSU balance trainer to enhance the difficulty of standard lunges. This variation improves balance, coordination, and leg strength, making it more challenging and effective.

    • Intermediate
    • BOSU® Balance Trainer

89. 99. TRX Squat and Row

    

    39,841 SETS LOGGED72.5 mSCORE

    A compound movement that simultaneously strengthens the back, shoulders, and lower body, the TRX Squat and Row maximizes workout efficiency. This combination of a squat and row offers a comprehensive workout that enhances both strength and stability across multiple muscle groups.

    • Beginner
    • TRX

90. 100. Duck Walk

    

    133,315 SETS LOGGED72.2 mSCORE

    Duck Walk is a bodyweight exercise that primarily targets the quads, glutes, and hamstrings. This compound movement involves squatting low and then walking forward or backward while maintaining the squat position. It effectively engages the lower body and improves strength and endurance. The unique, continuous motion also challenges your stability and coordination, making it a great addition for functional fitness routines.

    • Beginner

91. 101. Balance Trainer Knee Up Squats

    

    29,162 SETS LOGGED72 mSCORE

    This exercise is a variation on the more standard Squat. Similar to other squat variations, this compound exercise primarily targets your quadriceps. Unlike most Squats, this exercise requires you to place on foot on top of a Balance Trainer which can add more instability to the movement. In addition, by explosively extending your legs, raising your leg opposite the Balance Trainer, and adding a twist, you add significantly more complexity to the movement, as well as further recruit your core.

    • Intermediate
    • BOSU® Balance Trainer

92. 102. Snatch Balance

    

    19,013 SETS LOGGED71.7 mSCORE

    Develops speed, power, and stability by dropping into a squat while pressing the barbell overhead. This exercise improves overhead squat technique and strengthens the shoulders and legs

    • Advanced
    • Barbells

93. 103. Kettlebell Clean and Jerk

    

    82,051 SETS LOGGED71.4 mSCORE

    This explosive exercise is a kettlebell variation of the more common Clean and Jerk. Like the standard version, this is a full body exercise. However, by holding a single Kettlebell instead of a Barbell, you increase the need to recruit your core to prevent leaning to one side. This improves core activation, as well as helps you identify and address imbalances between sides.

    • Intermediate
    • Kettlebells

94. 104. Pulse Back Squat

    

    327,006 SETS LOGGED71.2 mSCORE

    Enhances the traditional back squat by incorporating a small, pulsing movement at the lowest point of the squat. This variation significantly increases time under tension for the glutes, quads, and hamstrings, promoting muscle endurance and growth. The pulsing action challenges the muscles to maintain engagement through a more extended range, leading to improved strength and muscle tone.

    • Intermediate
    • Barbells
    • Squat Rack

95. 105. Power Clean Thruster

    

    50,906 SETS LOGGED70.9 mSCORE

    Combines a power clean with a thruster (squat to overhead press), targeting the legs, shoulders, and arms. This compound exercise improves explosive strength and cardiovascular fitness.

    • Intermediate
    • Barbells

96. 106. Tire Flip

    

    32,515 SETS LOGGED70.6 mSCORE

    Tire Flip is a compound, explosive exercise that targets a wide range of muscle groups including the glutes, hamstrings, back, shoulders, and arms. This exercise is great for building strength, power, and coordination. The large, awkward shape of the tire adds instability to the movement, making it more challenging than more conventional forms of strength training such as deadlifts or squats.

    • Intermediate
    • Tire

97. 107. Butt Kick

    

    903,222 SETS LOGGED70.4 mSCORE

    Butt Kick is a bodyweight plyometric exercise that primarily targets the hamstrings. This exercise involves kicking your heels up toward your glutes in a running or marching motion. It’s a great exercise for improving running form and increasing cardiovascular endurance. Additionally, it can help improve flexibility and strength in the hamstrings, making it a nice addition to warm-ups or cardio intervals.

    • Beginner

98. 108. Balance Trainer Burpee with Pushup

    

    37,989 SETS LOGGED70.1 mSCORE

    This exercise is a more challenging variation of Burpees. Like other Burpees, this is a complex series of movements that target many different muscle groups. By adding a Balance Trainer, you can add significantly more instability to the movement which can help you recruit smaller stabilizing muscles. Adding in a Push Up to this exercise can also further help you recruit muscles in your upper body compared to standard Burpee.

    • Intermediate
    • BOSU® Balance Trainer

99. 109. Dumbbell Walking Lunge

    

    152,111 SETS LOGGED69.8 mSCORE

    Dumbbell Walking Lunge is a variation of the standard Lunge. Like other lunge variations, this compound exercise primarily targets the quads, but also hits the glutes and hamstrings. By holding a dumbbell in each hand, you add resistance which further challenges your lower body. This variation also encourages coordination and dynamic balance as you move.

    • Beginner
    • Dumbbells

100. 110. Kettlebell Single Arm Overhead Lunge

     

     140,951 SETS LOGGED69.5 mSCORE

     This exercise is a more challenging variation of the lunge. Like the lunge, this exercise primarily targets the quads. However, by holding the weight in one hand, you add instability to the movement and increase the demand to recruit your core. This is a great exercise for anyone looking to make their lunges a bit more challenging.

     • Intermediate
     • Kettlebells

101. 111. Overhead Dumbbell Lunge

     

     253,066 SETS LOGGED69.3 mSCORE

     Strengthens the legs, glutes, and core while challenging shoulder stability and mobility. Holding the dumbbell overhead during lunges increases the core engagement and balance challenge, promoting full-body coordination and strength.

     • Intermediate
     • Dumbbells

102. 112. TRX Sprinter Start

     

     6,146 SETS LOGGED69 mSCORE

     TRX Sprinter Start is a bodyweight exercise that attempts to mimic the demands of a sprinter’s first step. It’s a compound movement that forces you to drive one leg into the ground, and your opposite knee out and up which is critical for getting a good start when sprinting. This is a great exercise for anyone looking to improve their ability to run or sprint from a standing position.

     • Beginner
     • TRX

103. 113. TRX Mountain Climbers

     

     25,394 SETS LOGGED68.7 mSCORE

     Combining cardiovascular training with core strengthening, TRX Mountain Climbers increase the challenge by adding instability through the TRX straps. This variation enhances core engagement and overall endurance, making it a more intense and effective version of traditional mountain climbers.

     • Beginner
     • TRX

104. 114. Overhead Squat

     

     40,781 SETS LOGGED68.5 mSCORE

     Strengthens the legs, core, and shoulders by squatting with the barbell held overhead. This exercise challenges balance and mobility, improving overall body strength and stability.

     • Advanced
     • Barbells

105. 115. Balance Trainer Alternating Lunge Jumps

     

     10,975 SETS LOGGED68.2 mSCORE

     A plyometric, lower body exercise that utilizes a balance trainer to increase the difficulty of traditional lunge jumps. This variation improves power, stability, and endurance, making it ideal for athletes or those seeking an intense workout.

     • Intermediate
     • BOSU® Balance Trainer

106. 116. Balance Trainer TRX Pistol Squats

     

     5,420 SETS LOGGED67.9 mSCORE

     Combining the TRX with a BOSU Balance Trainer, TRX Pistol Squats focus on unilateral lower body strength, balance, and flexibility. This advanced variation challenges the quads, glutes, and core, offering a unique balance component that enhances proprioception and stability.

     • Intermediate
     • BOSU® Balance Trainer
     • TRX

107. 117. Box Squat

     

     253,132 SETS LOGGED67.7 mSCORE

     Enhances lower body strength by focusing on the glutes, hamstrings, and quads. Performed by squatting down to a box at parallel or slightly lower, then driving upwards. This exercise builds power and improves squat technique by encouraging a pause at the bottom.

     • Advanced
     • Barbells
     • Squat Rack

108. 118. Loop Band Leg Extension

     

     4,390 SETS LOGGED67.4 mSCORE

     Loop Band Leg Extension is an isolation exercise that targets the quadriceps. By using a loop band, you can add resistance to the movement, especially as you extend your leg. This exercise allows for a good range of motion and can help build strength and muscle mass in the quadriceps. It’s a great option for anyone looking to perform Leg Extensions without access to a machine.

     • Beginner
     • Flat Bench
     • Loop Bands

109. 119. Alternating Lunge Jumps

     

     226,636 SETS LOGGED67.1 mSCORE

     Alternating Lunge Jumps are a plyometric variation of standard lunges. This compound exercise primarily targets the quads, glutes, and hamstrings. By jumping and switching legs mid-air, you add an explosive element that enhances power and cardiovascular endurance. This version increases the difficulty and challenges your balance and coordination more than a traditional lunge.

     • Intermediate

110. 120. Handle Band Squat to Press

     

     124,122 SETS LOGGED66.8 mSCORE

     Handle Band Squat to Press is a combination exercise that combines a squat with an overhead press. This exercise primarily targets your quads during the squat, and your shoulders during the overhead press. By using a handle band, you add some resistance to your squat, especially as you approach standing. Because the tension on the loop band increases as it stretches, you’ll have much less added resistance for the squat compared to the overhead press.

     • Beginner
     • Handle Bands

111. 121. Burpee High Jump

     

     291,246 SETS LOGGED66.6 mSCORE

     Burpee High Jump is an advanced variation of the Burpee that adds an explosive jump at the end. This compound movement targets multiple muscle groups throughout the body, primarily focusing on your legs and core. The high jump adds a plyometric element, making it excellent for developing explosive power, cardiovascular endurance, and overall fitness.

     • Beginner

112. 122. PVC Clean and Jerk

     

     293 SETS LOGGED66.3 mSCORE

     PVC Clean and Jerk is a great way to practice the Clean and Jerk technique with a lighter load. This compound, explosive movement targets a wide range of muscle groups. Using a PVC pipe helps you focus on form and technique without the risk of injury from heavy weights. This is a great exercise for beginners and for refining your clean and jerk skills.

     • Beginner
     • PVC Pipe

113. 123. Landmine Squat to Press

     

     197,740 SETS LOGGED66 mSCORE

     A compound exercise targeting the lower body and shoulders. By squatting with the landmine bar and pressing it overhead upon standing, it enhances full-body strength, coordination, and engages core muscles for stability.

     • Intermediate
     • Barbells
     • Landmine

114. 124. Partner Wall Sit And Tricep Dip

     

     493 SETS LOGGED65.8 mSCORE

     Partner Wall Sit and Tricep Dip is a collaborative exercise combining a Wall Sit and a Tricep Dip. It involves one partner performing a Wall Sit to provide support, while the other executes Tricep Dips off their partner's knees. This compound exercise primarily targets the quads and triceps, boosting both muscle strength and endurance while fostering team coordination.

     • Beginner

115. 125. Balance Trainer Stability Ball Overhead Squats

     

     16,472 SETS LOGGED65.5 mSCORE

     This exercise is a variation on the more standard Overhead Squat. Similar to other Squat variations, this compound exercise primarily targets your quadriceps. Unlike other variations, the use of a balance trainer adds significantly more instability to this exercise which can force you to recruit smaller stabilizing muscles. Holding a stability ball overhead is a great way to practice overhead squats without adding additional resistance.

     • Advanced
     • BOSU® Balance Trainer
     • Stability (Swiss) Ball

116. 126. Balance Trainer Hesitation Lunges

     

     8,741 SETS LOGGED65.2 mSCORE

     This variation adds an element of instability to hesitation lunges, targeting the lower body with a focus on balance and core strength. It's more challenging than traditional lunges, promoting increased muscle activation and stability.

     • Intermediate
     • BOSU® Balance Trainer

117. 127. Kettlebell Lunge with Rotation

     

     159,751 SETS LOGGED65 mSCORE

     This exercise is a more complex and challenging variation of the standard lunge. Like the lunge lunge, this exercise primarily targets your quads. The added twist also increases the demand for recruiting your core for stability. This is a great exercise for anyone looking to make their lunges a bit more challenging.

     • Intermediate
     • Kettlebells

118. 128. TRX Crossing Balance Lunge

     

     9,533 SETS LOGGED64.7 mSCORE

     This exercise is a variation on the standard lunge, and more specifically a Curtsey Lunge. Similar to other lunges, this compound exercise primarily targets your quadriceps. The use of a TRX strap can help add stability to the movement, allowing you to focus more on exertion than balance. In addition you can use the straps to help pull you up as you become fatigued.

     • Beginner
     • TRX

119. 129. TRX Pistol Squat

     

     31,803 SETS LOGGED64.4 mSCORE

     Known for its intense challenge, the TRX Pistol Squat focuses on unilateral lower body strength, targeting the quadriceps, glutes, and improving balance and coordination. The exercise uses TRX straps for support, allowing practitioners to perform the squat with one leg, which helps in identifying and correcting muscle imbalances.

     • Beginner
     • TRX

120. 130. Kettlebell Pistol Squat

     

     15,362 SETS LOGGED64.2 mSCORE

     Kettlebell Pistol Squat is a weighted variation of the more standard Pistol Squat. Like other Pistol Squats, this compound exercise primarily targets your quadriceps. By holding a kettlebell out in front of you, you shift your center of gravity forward slightly which can help with balance while also adding more resistance to the exercise.

     • Advanced
     • Kettlebells

121. 131. Balance Trainer Lateral Dome Squats

     

     13,791 SETS LOGGED63.9 mSCORE

     Lateral Dome Squats on a BOSU Balance Trainer focus on the lower body, particularly targeting the quads, glutes, and inner thighs, while enhancing lateral movement and stability. The dome's curved surface increases the exercise's difficulty, improving balance and engaging more stabilizer muscles compared to traditional squats.

     • Beginner
     • BOSU® Balance Trainer

122. 132. Single Arm Overhead Dumbbell Lunge

     

     280,472 SETS LOGGED63.6 mSCORE

     Single Arm Overhead Dumbbell Lunge challenges the entire body, focusing on leg strength, core stability, and shoulder mobility. Holding a dumbbell overhead in one arm intensifies the workout for the shoulder stabilizers and core muscles, promoting unilateral strength and enhancing balance. This exercise is particularly effective for athletes and individuals seeking to improve functional fitness and coordination, as it simulates real-world lifting and carrying movements.

     • Intermediate
     • Dumbbells

123. 133. Balance Trainer Bar Assisted Dome Squat

     

     4,399 SETS LOGGED63.3 mSCORE

     This squat variation uses a BOSU balance trainer with bar assistance to focus on lower body strength while improving balance and coordination. The dome shape increases the challenge to the stabilizing muscles, offering a more intense workout compared to traditional squats.

     • Beginner
     • BOSU® Balance Trainer
     • PVC Pipe

124. 134. TRX Cossack Squat

     

     24,672 SETS LOGGED63.1 mSCORE

     The TRX Cossack Squat is a multifaceted exercise that enhances lower body strength, flexibility, and mobility. It targets the glutes, quadriceps, and inner thighs, with a special emphasis on improving lateral movement and range of motion. The use of TRX straps aids in balance, allowing for a deeper squat and increased effectiveness.

     • Beginner
     • TRX

125. 135. Partner Back To Back Wall Sit

     

     403 SETS LOGGED62.8 mSCORE

     Partner Back To Back Wall Sit is a unique variation of the standard Wall Sit. This is a compound exercise that primarily targets the quadriceps. By performing this exercise back-to-back with a partner, you leverage each other's body weight for stability, adding a component of balance and coordination. This variation can enhance muscular endurance and teamwork in a workout setting.

     • Beginner

126. 136. TRX Forward Lunge with Chest Stretch

     

     11,961 SETS LOGGED62.5 mSCORE

     This exercise combines the lower body strengthening benefits of the forward lunge with an upper body chest stretch. The TRX Forward Lunge with Chest Stretch targets the glutes and quadriceps while opening the chest and shoulders, making it a comprehensive exercise for improving posture and flexibility alongside lower body strength.

     • Beginner
     • TRX

127. 137. Mountain Climber

     

     2,077,451 SETS LOGGED62.3 mSCORE

     Mountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.

     • Beginner

128. 138. Burpee

     

     2,631,611 SETS LOGGED62 mSCORE

     Burpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.

     • Intermediate

129. 139. Dumbbell Thruster

     

     111,032 SETS LOGGED61.7 mSCORE

     Adapts the traditional Thruster to use dumbbells, offering greater range of motion and requiring more stabilization. This variation targets the legs, shoulders, and core, improving overall strength, balance, and mobility. Suitable for individuals at all fitness levels, the Dumbbell Thruster is perfect for home workouts or when seeking to add variety to full-body training.

     • Beginner
     • Dumbbells

130. 140. TRX Split Squat

     

     16,486 SETS LOGGED61.5 mSCORE

     Incorporates the TRX suspension trainer to perform split squats, adding a balance and stability challenge. This variation targets the lower body muscles while engaging the core, improving functional strength and balance.

     • Beginner
     • TRX

131. 141. Foam Roll Quadriceps

     

     819,680 SETS LOGGED61.2 mSCORE

     Foam Roll Quadriceps is a recovery exercise that targets the quadriceps. Using a foam roller helps to reduce muscle tension and improve blood flow to the targeted muscles. This exercise is great for increasing mobility and flexibility in the quads, as well as aiding in muscle recovery after an intense leg workout.

     • Beginner
     • Foam Roller

132. 142. Barbell Back Squat with Deep Partial Squat

     

     157,072 SETS LOGGED60.9 mSCORE

     Integrates deep partial squats at the bottom of the traditional back squat to place greater emphasis on leg strength and mobility. This challenging variation pushes the muscles to work harder in a lower range of motion, increasing muscle activation and improving overall squat depth and performance. It's particularly effective for athletes looking to enhance their lower body power and resilience.

     • Intermediate
     • Barbells
     • Squat Rack

133. 143. Loop Band Leg Press

     

     5,888 SETS LOGGED60.6 mSCORE

     Simulating a Leg Press, the loop band offers lower body strength training without the need for heavy machinery. This variation allows adjustable resistance, focusing on the quads, hamstrings, and glutes with improved safety.

     • Beginner
     • Loop Bands

134. 144. Kettlebell Front Squat

     

     319,810 SETS LOGGED60.4 mSCORE

     Kettlebell Front Squat is a variation of Front Squat that utilizes a single kettlebell instead of a barbell. Like other front squats, this compound exercise primarily targets your quadriceps. The use of a kettlebell instead of a barbell can make this a more accessible variation since it requires less mobility in your upper body to keep the weight in the proper position.

     • Intermediate
     • Kettlebells

135. 145. Sumo Squat

     

     91,506 SETS LOGGED60.1 mSCORE

     Targets the inner thighs, glutes, and quads with a wider stance than the traditional squat. This exercise improves flexibility and strength in the hips and legs, suitable for building muscle and enhancing lower body power.

     • Intermediate
     • Barbells
     • Squat Rack

136. 146. TRX Pulse Lunges

     

     76,315 SETS LOGGED59.8 mSCORE

     TRX Pulse Lunges introduce a dynamic pulsing motion to the traditional lunge, focusing on endurance and strength in the glutes and quadriceps. The continuous tension provided by TRX straps elevates the challenge, making it a powerful workout for enhancing lower body resilience and muscle tone.

     • Intermediate
     • TRX

137. 147. Cable Knee Drive

     

     22,903 SETS LOGGED59.6 mSCORE

     The Cable Knee Drive is a functional exercise targeting the hip flexors, core, and improves lower body power and stability. Performed with a cable attached to the ankle, this exercise involves driving the knee up towards the chest against the resistance. It mimics running and jumping movements, making it particularly beneficial for athletes looking to enhance their explosive power and speed. Additionally, the resistance from the cable provides a unique challenge to the core, ensuring it remains engaged throughout the movement for improved balance and posture.

     • Intermediate
     • Hi-Lo Pulley Cable

138. 148. Burpee Broad Jump

     

     231,411 SETS LOGGED59.3 mSCORE

     Burpee Broad Jump is a combination exercise that merges Burpees with Broad Jumps. Like standard Burpees, this compound movement involves a variety of muscle groups including your chest, shoulders, and quads. Adding a broad jump requires an explosive leap forward, significantly increasing the intensity and plyometric benefit. This is a great exercise for developing power and adding a cardio component to your workout.

     • Beginner

139. 149. Power Skips

     

     19,555 SETS LOGGED59 mSCORE

     Power Skips are an explosive plyometric exercise that primarily targets your quads, hamstrings, and calves. This compound movement involves a powerful push off the ground with one leg, aiming for maximum height with each skip. Power Skips can help improve lower body power, explosiveness, and coordination, making it a valuable addition to athletic training and conditioning programs.

     • Beginner

140. 150. Barbell Bulgarian Split Jump

     

     6,864 SETS LOGGED58.8 mSCORE

     Merges the Bulgarian split squat with an explosive plyometric jump, targeting leg strength and power while improving unilateral balance and coordination. This advanced exercise variation not only increases lower body muscle endurance and strength but also develops explosive power, which is essential for athletes involved in sprinting, jumping, and dynamic sports.

     • Advanced
     • Flat Bench
     • Barbells

141. 151. Dumbbell Hang Power Clean

     

     136,449 SETS LOGGED58.5 mSCORE

     This exercise targets explosive lifting capabilities, focusing on the traps, shoulders, and legs from the hang position. It enhances power and coordination, with the hang start position emphasizing the second pull phase of the clean.

     • Intermediate
     • Dumbbells

142. 152. Lunge Twist

     

     186,289 SETS LOGGED58 mSCORE

     Lunge Twist is a variation on the more standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps, glutes, and hamstrings. By adding a twist to each lunge, you also engage your core and obliques, increasing the overall demand for stability and coordination. This provides a dynamic way to enhance core strength and improve functional stability during lower body workouts.

     • Beginner

143. 153. Dumbbell Curtsy Lunge

     

     212,176 SETS LOGGED57.7 mSCORE

     Targets the gluteus medius and thighs with a focus on stability and coordination. The curtsy motion offers a unique challenge to hip stability and strength, making it an effective choice for building lower body strength and improving balance.

     • Intermediate
     • Dumbbells

144. 154. Dumbbell Deficit Reverse Lunge

     

     14,302 SETS LOGGED57.4 mSCORE

     Dumbbell Deficit Reverse Lunge is a variation on the standard Reverse Lunge. This compound exercise primarily targets your quads, hamstrings, and glutes. By performing the movement from a deficit, you increase the range of motion, which can lead to better muscle activation and more strength gains. Using dumbbells adds resistance without limiting your movement freedom.

     • Intermediate
     • Dumbbells
     • Platforms

145. 155. Pause Front Squat

     

     265,764 SETS LOGGED57.1 mSCORE

     Introduces a pause at the bottom of the front squat to increase time under tension and improve depth and form. This exercise targets the quads, glutes, and core, enhancing strength and stability in the lower body.

     • Intermediate
     • Barbells

146. 156. Lateral Step Up with Knee Drive

     

     74,834 SETS LOGGED56.6 mSCORE

     Lateral Step Up with Knee Drive is a compound exercise that primarily targets the quadriceps and glutes. By stepping up laterally, you recruit additional stabilizing muscles in your hips. Driving your knee up at the top of the movement adds an element of balance and coordination, making this a great exercise for improving lower body strength, stability, and functional fitness.

     • Intermediate
     • Box

147. 157. Standing Broad Jump

     

     15,370 SETS LOGGED56.3 mSCORE

     Standing Broad Jump is a compound, explosive exercise that primarily targets the quads, glutes, and hamstrings. By jumping forward from a standing position, you develop power and explosiveness in your lower body. This exercise is a great way to improve your jumping ability, agility, and can be easily incorporated into plyometric training.

     • Beginner

148. 158. Jump Squat

     

     1,589,431 SETS LOGGED56.1 mSCORE

     Jump Squat is an explosive variation of the squat, and more specifically Air Squats. Like other squats, this compound exercise primarily targets your quadriceps. Unlike other variations, Jump Squats require a much more explosive movement in order to propel yourself into the air. This is a great exercise for making your squats more challenging without adding any weight.

     • Intermediate

149. 159. Wall Triple Knee Drive

     

     3,395 SETS LOGGED55.8 mSCORE

     Wall Triple Knee Drive is a plyometric exercise that targets the quads, glutes, and core. By driving your knee repeatedly towards the wall, you focus on explosive power and conditioning. The exercise also emphasizes stability and balance, making it an excellent addition for athletes looking to improve their speed and functional fitness.

     • Beginner

150. 160. Power Clean and Press

     

     71,458 SETS LOGGED55.5 mSCORE

     Elevates the clean and press by focusing on the explosive nature of the power clean movement before transitioning into an overhead press. This variation demands and develops a high level of coordination, full-body strength, and explosive power, making it particularly beneficial for athletes in sports requiring dynamic movements. The power clean phase emphasizes speed and power from the floor to the catch position, while the press phase works on overhead strength and stability.

     • Intermediate
     • Barbells

151. 161. Loop Band Bulgarian Split Squat

     

     2,813 SETS LOGGED55.3 mSCORE

     Loop Band Bulgarian Split Squat is a variation on the more standard Bulgarian Split Squat. Similar to other variations, this compound exercise primarily targets the quads. The use of a loop band increases resistance as you progress through the movement, particularly emphasizing the quads at the top. This variation can help highlight and address any strength imbalances between sides while also enhancing muscle activation.

     • Intermediate
     • Box
     • Loop Bands

152. 162. Push Jerk

     

     42,949 SETS LOGGED55 mSCORE

     Improves explosive power and shoulder strength by driving the barbell overhead with a slight knee bend and straightening the legs to complete the lift. This exercise enhances overhead lifting technique and full-body coordination.

     • Advanced
     • Barbells

153. 163. Butt Scoot

     

     53,191 SETS LOGGED54.7 mSCORE

     Butt Scoot is a bodyweight exercise that primarily targets the glutes and core. The exercise involves sitting on the ground and using your glutes to scoot forward. This is an excellent way to engage your glutes and develop functional strength. Additionally, it can help improve coordination and stability as you move your body across the floor.

     • Beginner

154. 164. Bodyweight Step Up to Deficit Reverse Lunge

     

     4,936 SETS LOGGED54.4 mSCORE

     Bodyweight Step Up to Deficit Reverse Lunge is a compound bodyweight exercise that primarily targets the quadriceps. By stepping up onto an elevated surface and then stepping back into a reverse lunge, you engage both the quadriceps and the glutes. The backward lunge ensures more glute and hamstring activation compared to a forward lunge, and the elevated step adds a level of difficulty, making it effective for building strength and stability.

     • Beginner
     • Platforms

155. 165. TRX Single Leg Squat

     

     29,408 SETS LOGGED53.9 mSCORE

     The TRX Single Leg Squat is an advanced lower body exercise that focuses on the quadriceps and glutes while significantly improving balance and unilateral strength. This variation intensifies the workout by challenging stability and correcting muscle imbalances, making it a key exercise for athletes and those seeking to enhance functional movements.

     • Beginner
     • TRX

156. 166. Box Step Down

     

     24,369 SETS LOGGED53.6 mSCORE

     Box Step Down is a compound, bodyweight exercise that primarily targets the quadriceps and glutes. The primary benefit of this exercise is the emphasis on controlling your movement as you lower yourself down from a box, which can improve stability and balance. This is a great exercise for developing unilateral strength and addressing imbalances between sides.

     • Beginner
     • Box

157. 167. Bodyweight Bulgarian Split Squat

     

     93,224 SETS LOGGED53.4 mSCORE

     Bodyweight Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power, and stability in your lower body without any additional weight.

     • Intermediate
     • Flat Bench

158. 168. 2-Box Depth Jump

     

     4,670 SETS LOGGED53.1 mSCORE

     2-Box Depth Jump is a plyometric variation similar to the standard Box Jump. This compound movement primarily targets the quadriceps. By stepping off one box and landing on the ground before explosively jumping onto another box, you utilize the elastic properties of your muscles to improve power and explosiveness. This exercise is excellent for enhancing jump performance and overall leg strength.

     • Advanced
     • Box

159. 169. Mini Loop Band Squat

     

     166,752 SETS LOGGED52.8 mSCORE

     Mini Loop Band Squat is a bodyweight variation of Squats. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By placing a mini loop band around both legs, just above the knee, you’re forced to recruit additional smaller muscles to help keep your knees from collapsing inwards. This can be a great exercise for working towards heavier squat variations, or as a way to fine tune your form.

     • Beginner
     • Mini Loop Bands

160. 170. Partner Plank Hold And Jump

     

     154 SETS LOGGED52.6 mSCORE

     This compound bodyweight exercise targets the core and lower body. One partner holds a plank position to engage their core, while the other partner jumps over them. The plank hold adds stability, making it challenging for the holder, while the jump enhances lower body power and explosiveness for the jumper. This exercise fosters teamwork, coordination, and mutual accountability.

     • Intermediate

161. 171. Wall Knee Drive

     

     6,609 SETS LOGGED52.3 mSCORE

     Wall Knee Drive is a bodyweight exercise that targets the lower body and core. By pressing your hands against a wall, you stabilize your upper body and can focus on driving your knee upwards explosively. This movement simulates the action of running or sprinting, making it great for improving lower body power and core stability. Performing it as a part of a dynamic warm-up can enhance coordination and balance.

     • Beginner

162. 172. Bounds

     

     16,804 SETS LOGGED52 mSCORE

     Bounds are a plyometric exercise that primarily targets the lower body, especially the glutes, hamstrings, and quads. This explosive movement involves jumping forward off one leg and landing on the other. The bounding movement can help improve power, agility, and coordination, making it an excellent choice for athletes looking to enhance their performance in sports requiring quick directional changes and explosive speed.

     • Beginner

163. 173. Couch Stretch

     

     376,083 SETS LOGGED51.8 mSCORE

     Couch Stretch is an isolation stretch that primarily targets the hip flexors and quadriceps. The exercise involves placing one knee on the ground, with the opposite foot up on a couch or bench, and leaning back to stretch. This is a great stretch for improving hip mobility and flexibility, which can aid in better performance and injury prevention in various lower body exercises.

     • Beginner

164. 174. Curtsy Lunge

     

     299,432 SETS LOGGED51.2 mSCORE

     Curtsy Lunge is a variation on the more standard Lunge. Similar to other lunge variations, this compound exercise primarily targets the quadriceps. By stepping one leg behind and across the other, this exercise also heavily recruits the glutes and inner thighs, helping to build stability and balance. It’s a great way to add variety to your lower body workouts while addressing different muscle groups.

     • Intermediate

165. 175. Hang Clean

     

     168,444 SETS LOGGED50.7 mSCORE

     Focuses on explosive power and coordination, targeting the legs, hips, and shoulders. Performed by lifting the barbell from the hanging position to the shoulders in one fluid motion, it develops functional strength and improves athletic performance.

     • Intermediate
     • Barbells

166. 176. Pause Back Squat

     

     372,132 SETS LOGGED50.1 mSCORE

     Intensifies the traditional back squat by incorporating a pause at the bottom of the squat, targeting the glutes, quads, and hamstrings. This variation increases time under tension, improving muscle strength and depth control. Ideal for athletes and lifters looking to enhance their squat technique and build lower body power, the pause back squat challenges stability and promotes muscle engagement throughout the entire range of motion.

     • Intermediate
     • Barbells
     • Squat Rack

167. 177. 1-Step Box Jump

     

     26,012 SETS LOGGED49.1 mSCORE

     1-Step Box Jump is a variation on the standard Box Jump. Like other Box Jumps, this compound exercise primarily targets your quadriceps, but also engages the glutes and calves explosively. Adding a step before the jump helps build momentum, enhancing power and coordination. It’s a great way to introduce more dynamic movement for those looking to improve their jumping ability and overall athletic performance.

     • Beginner
     • Box

168. 178. Bodyweight Squat Hold

     

     75,370 SETS LOGGED48.8 mSCORE

     Bodyweight Squat Hold is a variation on the more standard Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. By holding the squat position, you maintain continuous muscle activation, which can help build endurance and stability. This is an excellent exercise for building foundational strength and improving form without adding any extra resistance.

     • Beginner

169. 179. Lateral Step Up

     

     170,236 SETS LOGGED48.5 mSCORE

     Lateral Step Up is a compound exercise that primarily targets the quadriceps and glutes. By stepping laterally onto a platform, you add an element of lateral movement, which can help improve lateral stability and coordination. This exercise is excellent for addressing imbalances and developing functional strength, particularly for movements that require lateral agility and stability.

     • Beginner
     • Box

170. 180. Split Squat

     

     226,092 SETS LOGGED48.2 mSCORE

     Strengthens the legs and improves balance by isolating one leg at a time. Performed by stepping one leg forward and lowering the body until the back knee nearly touches the ground, it aids in developing unilateral leg strength and stability.

     • Intermediate
     • Barbells

171. 181. Broad Depth Jump

     

     1,662 SETS LOGGED48 mSCORE

     Broad Depth Jump is a plyometric exercise that builds explosive power in your lower body. This compound movement primarily targets the quadriceps, glutes, and hamstrings. Unlike a standard jump, you start this exercise by stepping off a platform, then immediately exploding forward into a broad jump. This exercise is excellent for improving horizontal explosiveness, leg strength, and landing control.

     • Intermediate
     • Box

172. 182. Sled Drag

     

     92,810 SETS LOGGED47.7 mSCORE

     Sled Drag is an explosive exercise that involves pulling a weighted sled across the ground, usually for a duration or distance. This full-body exercise targets the glutes, hamstrings, and back muscles, and it can easily fit into lower body or pull days. Sled Drags enhance functional strength and are often used to improve athletic performance and overall conditioning.

     • Beginner
     • Sled

173. 183. Balance Trainer TRX Front to Back Lunges

     

     1,602 SETS LOGGED47.4 mSCORE

     A compound lower body exercise that combines the instability of a BOSU balance trainer with TRX for enhanced balance and strength. This variation targets the legs and core more effectively than standard lunges, improving stability and flexibility.

     • Intermediate
     • BOSU® Balance Trainer
     • TRX

174. 184. Runners Butt Kick

     

     121,481 SETS LOGGED46.9 mSCORE

     Runner's Butt Kick is a bodyweight exercise that primarily targets the hamstrings and glutes. This movement is similar to running in place, but involves kicking your heels up towards your glutes with each step. It’s a great cardio exercise that also helps improve flexibility and can aid in warming up your lower body muscles before more intense workouts.

     • Beginner

175. 185. PVC Overhead Squat

     

     45,357 SETS LOGGED46.6 mSCORE

     PVC Overhead Squat is a variation on the more standard Overhead Squat. Like other squat variations, this compound exercise primarily targets your quadriceps. Using a PVC pipe instead of a barbell adds less weight, making this a great exercise for learning form and improving shoulder mobility without additional resistance. It's an excellent starting point for progressing to heavier overhead squats.

     • Beginner
     • PVC Pipe

176. 186. Dual Kettlebell Front Squat

     

     261,927 SETS LOGGED46.4 mSCORE

     Dual Kettlebell Front Squat is a variation on the more standard Front Squat. Like other Front Squat variations, this compound exercise primarily targets your quadriceps. The use of kettlebells can make this exercise more accessible for anyone with limitations in upper body mobility. This is a great exercise for working your way towards performing a standard Front Squat.

     • Intermediate
     • Kettlebells

177. 187. Dumbbell Bulgarian Split Jumps

     

     19,476 SETS LOGGED46.1 mSCORE

     Dumbbell Bulgarian Split Jumps are a more explosive variation on the Bulgarian Split Squat. This compound exercise primarily targets your quads. By adding a jump to the movement, you increase the intensity and power requirements, which can help develop explosive leg strength. Holding dumbbells in each hand adds additional resistance, making the exercise more challenging.

     • Advanced
     • Dumbbells
     • Flat Bench

178. 188. Banded Leg Drive

     

     6,705 SETS LOGGED45.6 mSCORE

     Banded Leg Drive is a compound exercise that primarily targets the glutes and hamstrings. By using a band for resistance, you add extra tension throughout the movement, especially at the top. This exercise helps improve muscle activation and functional strength. It's an excellent way to train for explosive leg drive important for sports and other athletic activities.

     • Beginner
     • Squat Rack
     • Loop Bands

179. 189. Pulse Lunge

     

     366,119 SETS LOGGED45.3 mSCORE

     Pulse Lunge is a compound exercise that primarily targets the quads. Unlike standard lunges, this variation involves pulsing up and down from a shallow to deep lunge without returning to a standing position. This keeps tension on your muscles throughout the entire set, making it a great way to enhance muscle endurance and strength.

     • Intermediate

180. 190. Double Dumbbell Power Snatch

     

     62,288 SETS LOGGED45 mSCORE

     A compound, full-body exercise that improves power, strength, and coordination. Using two dumbbells increases the challenge for grip and shoulder stability, offering a dynamic movement that benefits explosive strength and athletic performance.

     • Intermediate
     • Dumbbells

181. 191. Box Shuffle

     

     9,510 SETS LOGGED44.7 mSCORE

     Box Shuffle is a dynamic, bodyweight exercise that primarily targets the legs and core. It involves rapidly shuffling back and forth over a small box, typically used for step-up exercises. This movement can improve coordination, agility, and cardiovascular endurance. It's an excellent addition to functional training sessions for enhancing quick footwork and overall conditioning.

     • Beginner
     • Box

182. 192. Lateral Box Shuffle

     

     7,352 SETS LOGGED44.2 mSCORE

     Lateral Box Shuffle is a quick, explosive, compound movement that primarily targets your legs and improves agility. By moving laterally back and forth over a box, this exercise also adds a cardio element, enhancing endurance. This movement is excellent for athletes looking to improve lateral speed and coordination, and for anyone aiming to boost overall agility.

     • Beginner
     • Box

183. 193. Banded Curtsy Lunge

     

     5,373 SETS LOGGED43.9 mSCORE

     Banded Curtsy Lunge is a variation on the more standard Lunge that incorporates a mini loop band. Like other Lunge variations, this compound exercise primarily targets the quadriceps. The curtsy motion helps engage your hips and glutes more, while the mini loop band adds resistance, ensuring increased muscle activation and stability development. This is a great exercise for addressing strength imbalances and enhancing lower body mobility.

     • Intermediate
     • Mini Loop Bands

184. 194. Front Squat to Jerk

     

     5,627 SETS LOGGED43.1 mSCORE

     A compound movement that combines the front squat with a jerk, challenging the legs, core, and shoulders. This exercise sequence enhances full-body strength, explosive power, and improves Olympic lifting technique by requiring a smooth transition from a strong squat to a powerful overhead lift. It's particularly useful for athletes and lifters aiming to develop their clean and jerk performance, as it simulates the movement pattern while also building foundational strength.

     • Intermediate
     • Barbells
     • Squat Rack

185. 195. Power Clean to Front Squat

     

     7,620 SETS LOGGED42.3 mSCORE

     Merges the dynamic lifting phase of the power clean with the stability and strength challenge of the front squat. This combination exercise improves transitional efficiency between lifts, enhancing overall strength, power, and fluidity in movement. It's an effective training tool for athletes and lifters who wish to maximize their explosive lifting capabilities and squat strength in a cohesive, functional movement pattern.

     • Advanced
     • Barbells

186. 196. Sled Pull

     

     39,236 SETS LOGGED42 mSCORE

     Sled Pull is an explosive exercise that involves pulling a weighted sled, usually for a distance or duration. This compound movement primarily targets the legs and back, but also engages the core and arms for stability. It's an excellent exercise for building strength, power, and endurance. It's often used to improve sport performance, particularly in activities that require strong pulling movements.

     • Beginner
     • Sled

187. 197. Power Snatch to Overhead Squat

     

     5,391 SETS LOGGED41.8 mSCORE

     The Power Snatch to Overhead Squat combines explosive lifting with deep squatting, enhancing full-body strength, flexibility, and coordination. Starting with a Power Snatch to lift the barbell overhead, it transitions into an Overhead Squat, maintaining the bar's position. This exercise targets the posterior chain, shoulders, and core, while the squat increases leg strength and mobility. Ideal for advanced lifters, it boosts athletic performance and functional fitness.

     • Advanced
     • Barbells

188. 198. Reverse Lunge

     

     362,873 SETS LOGGED41.5 mSCORE

     Reverse Lunge is a variation on the more standard Lunge. Like other lunges, this compound exercise primarily targets the quads, glutes, and hamstrings. By stepping backwards into the lunge, you recruit more of your glutes and hamstrings to pull yourself back into a standing position. This variation can also be easier on your knees compared to forward lunges.

     • Intermediate

189. 199. TRX Jump Squats

     

     101,082 SETS LOGGED39.9 mSCORE

     TRX Jump Squats combine the intensity of cardiovascular training with the strength-building benefits of traditional squats. This exercise targets the lower body, emphasizing the quadriceps, hamstrings, and calves, while the explosive jumping motion increases power, agility, and endurance, offering a multifaceted workout experience.

     • Beginner
     • TRX

190. 200. Deficit Reverse Lunge

     

     14,456 SETS LOGGED39.1 mSCORE

     Deficit Reverse Lunge is a variation on the more standard Reverse Lunge. Like other Reverse Lunges, this compound exercise primarily targets the glutes, hamstrings, and quads. By stepping back from an elevated surface, you increase the range of motion, which can enhance muscle activation and flexibility. This is a great variation for anyone looking to add more depth and difficulty to their lunges.

     • Intermediate
     • Platforms

191. 201. Partner Band Jump

     

     196 SETS LOGGED38.8 mSCORE

     Partner Band Jump is a compound exercise involving a resistance band and a partner to create resistance. This explosive exercise primarily targets the quadriceps, calves, and glutes. By having a partner add resistance with the band, it challenges your jumping ability and helps improve power, stability, and coordination. This can be a great addition to any plyometric routine.

     • Beginner
     • Loop Bands

192. 202. TRX Rocket Launchers

     

     2,346 SETS LOGGED38.5 mSCORE

     Designed to boost lower body power and cardiovascular endurance, TRX Rocket Launchers are a high-intensity exercise that targets the quads, glutes, and calves. This plyometric movement enhances explosive strength and agility, offering a challenging variation for those aiming to elevate their fitness routine.

     • Intermediate
     • TRX

193. 203. Clean Pull to Hang Clean

     

     4,312 SETS LOGGED37.5 mSCORE

     Combines the clean pull's emphasis on explosive leg and hip drive with the hang clean's focus on speed and coordination, enhancing overall power and efficiency in Olympic lifting techniques.

     • Advanced
     • Barbells

194. 204. Step Up to Deficit Reverse Lunge

     

     2,875 SETS LOGGED37.2 mSCORE

     Step Up to Deficit Reverse Lunge is a compound exercise that targets the quads and glutes. Combining a step up with a reverse lunge adds more complexity and requires more control. By performing the reverse lunge from a deficit, you increase the range of motion, leading to better muscle activation and strength building, especially in the glutes and hamstrings.

     • Intermediate
     • Dumbbells
     • Platforms

195. 205. High Depth Jump

     

     2,135 SETS LOGGED36.4 mSCORE

     High Depth Jump is a variation on the more standard Box Jump. Similar to Box Jump, this is a compound, plyometric exercise that primarily targets your quadriceps. Unlike a standard box jump, you start this exercise on top of the box, and step off before exploding into the air. Dropping into your jump helps you to use the elastic nature of your muscles to assist you in jumping into the air. In addition this can be a great exercise for developing control of your landings.

     • Intermediate
     • Box

196. 206. Split Clean

     

     2,022 SETS LOGGED36.1 mSCORE

     A technical variation of the clean that introduces a split leg stance during the catch phase to enhance stability, coordination, and power. This demanding movement pattern challenges the lifter to maintain balance and control while receiving the bar in a dynamic position, thereby improving athletic abilities and lifting techniques. The split stance helps distribute the weight and reduce the demand on squat depth, making it a valuable tool for lifters with mobility restrictions.

     • Advanced
     • Barbells

197. 207. Shin Box Quad

     

     445,470 SETS LOGGED35.8 mSCORE

     Shin Box Quad is a dynamic stretch that primarily targets the hips and quads. By seamlessly transitioning between different positions, this exercise enhances hip mobility and flexibility. It also engages the core for stability throughout the movement, making it a beneficial addition for improving overall lower body mobility and coordination.

     • Beginner

198. 208. Static Lunge

     

     459,133 SETS LOGGED35.6 mSCORE

     Static Lunge is a compound exercise that primarily targets the quads, glutes, and hamstrings. By keeping your feet in a fixed position and lowering your body, you can focus on muscle activation without the added complexity of stepping motions. This variation helps improve balance and stability, and is excellent for building lower body strength without additional equipment.

     • Beginner

199. 209. Snatch Pull to Low Hang Snatch

     

     2,002 SETS LOGGED35.3 mSCORE

     Combines the snatch pull's emphasis on the initial explosive pull with the precision of the low hang snatch. This exercise enhances power, coordination, and technique in the snatch movement.

     • Advanced
     • Barbells

200. 210. Handle Band Squat

     

     291,217 SETS LOGGED34 mSCORE

     Incorporating a handle band into squats adds resistance to the standard squat movement, targeting the quads, glutes, and hamstrings. This variation increases lower body strength and stability, offering a versatile and effective workout accessible anywhere.

     • Beginner
     • Handle Bands

201. 211. Squat with Rotation

     

     350,336 SETS LOGGED33.4 mSCORE

     Squat with Rotation is a compound exercise and a variation of the traditional squat that targets the quads, glutes, and core. The added rotation at the top of the squat can enhance core activation and improve rotational stability, which is particularly beneficial for athletes. This movement also helps in developing functional strength, as it mimics real-world activities that require both lower body power and core stability.

     • Beginner

202. 212. Lunge Jump

     

     942,877 SETS LOGGED32.9 mSCORE

     Lunge Jump is an explosive variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets your quadriceps. The addition of a jump makes the movement more dynamic and challenging, improving plyometric power and cardiovascular fitness. This is a great exercise for enhancing explosiveness and overall lower body strength, and for adding variety to lunge-based workouts.

     • Beginner

203. 213. Bulgarian Split Jumps

     

     26,002 SETS LOGGED32.6 mSCORE

     Bulgarian Split Jumps are a dynamic and explosive variation of the Bulgarian Split Squat. This compound exercise primarily targets the quadriceps, but also recruits the hamstrings and glutes. By incorporating a jump, you add an element of plyometrics to the movement, enhancing power and explosiveness. This is a challenging exercise that is excellent for developing lower body strength and coordination.

     • Intermediate
     • Box

204. 214. Hang Power Clean

     

     132,909 SETS LOGGED32.1 mSCORE

     Hang Power Clean is a variation on the Clean. Similar to the Clean, this compound explosive movement targets a wide range of muscle groups. The difference between a Hang Clean and a standard Clean is the starting position. By beginning from a hang position instead of the floor, this can be an easier variation for anyone struggling with the initial pull from the floor, or for someone looking to improve aspects of their Clean after the initial pull.

     • Intermediate
     • Barbells

205. 215. PVC Overhead Squat Hold

     

     2,144 SETS LOGGED31.8 mSCORE

     PVC Overhead Squat Hold is a static variation on the standard Overhead Squat. This compound exercise primarily targets the quadriceps, shoulders, and core. By using a PVC pipe, you can work on form and stability without adding significant weight, making it great for beginners or individuals looking to fine-tune their technique and improve flexibility and stability in the overhead position.

     • Beginner
     • PVC Pipe

206. 216. Lunge with Ankle Grab

     

     440,081 SETS LOGGED31.5 mSCORE

     Lunge with Ankle Grab is a variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets the quadriceps. By incorporating an ankle grab, you add a dynamic stretch to the movement which helps improve flexibility and balance. This exercise is particularly effective for enhancing muscle activation and mobility in your lower body.

     • Beginner

207. 217. Partner Hook Squat

     

     126 SETS LOGGED31 mSCORE

     Partner Hook Squat is a compound lower body exercise that primarily targets the quadriceps. By working with a partner, you can add an element of resistance and support, which can help ensure proper form and balance. This exercise is great for improving teamwork, coordination, and adding variety to your squat routine.

     • Intermediate

208. 218. Snatch from Blocks

     

     2,748 SETS LOGGED30.7 mSCORE

     Focuses on the snatch technique from an elevated starting position, reducing the lift's range and emphasizing the explosive phase. Ideal for improving form, power, and speed in the snatch.

     • Advanced
     • Barbells

209. 219. Balance Trainer Mountain Climber

     

     300,395 SETS LOGGED30.5 mSCORE

     This intense cardio and core exercise uses a BOSU balance trainer to amplify the challenge of traditional mountain climbers. The added instability requires greater core engagement and balance, enhancing cardiovascular fitness and muscle endurance.

     • Beginner
     • BOSU® Balance Trainer

210. 220. Reverse Box Jump

     

     1,379 SETS LOGGED29.6 mSCORE

     Reverse Box Jump is a compound, plyometric exercise that primarily targets the quadriceps. Unlike standard box jumps where you jump onto the box, this variation involves jumping backwards off a box and landing softly. This exercise helps improve your eccentric control and deceleration skills, making it valuable for sports performance and overall lower body strength.

     • Advanced
     • Box

211. 221. Balance Trainer Squat

     

     591,549 SETS LOGGED29.4 mSCORE

     Balance Trainer Squat is a bodyweight variation on the more standard Squat. Like other Squat variations, this is a compound exercise that primarily targets the quadriceps. By using a Balance Trainer you add significantly more instability to the movement, which can help you develop balance and coordination, as well as achieve better muscle activation when compared to something like an Air Squat.

     • Beginner
     • BOSU® Balance Trainer

212. 222. Partner Band Sprint

     

     783 SETS LOGGED29.1 mSCORE

     Partner Band Sprint is a dynamic, compound exercise that involves sprinting against the resistance provided by a partner holding a resistance band. This exercise primarily targets the muscles of the lower body, including the quads, hamstrings, and glutes. The added resistance increases the demand on explosive power and speed, making it a great option for developing overall sprint performance and lower body strength. The partner adds an element of variability and real-time resistance adjustment.

     • Beginner
     • Loop Bands

213. 223. Partner Squat And Throw

     

     1,061 SETS LOGGED28 mSCORE

     Partner Squat and Throw is a variation of squats that you can do with a partner. Like other Squat variations, this compound exercise primarily targets your quads. Because you’re tossing the medicine ball, this exercise is generally faster paced than other squats. In addition to the toss, the catch requires you to descend into the squat position to control the medicine ball as you catch it.

     • Beginner
     • Medicine Ball

214. 224. PVC Romanian Deadlift

     

     1,635 SETS LOGGED27.5 mSCORE

     PVC Romanian Deadlift is a variation of the standard Romanian Deadlift, primarily targeting the glutes and hamstrings. This exercise uses a PVC pipe instead of weights, making it an excellent option for beginners or those focusing on mastering form and technique. The lack of heavy resistance allows for improved mobility and balance, facilitating proper muscle activation and form improvement for more advanced variations.

     • Beginner
     • PVC Pipe

215. 225. Pistol Squat

     

     118,377 SETS LOGGED25.6 mSCORE

     Pistol Squat is a challenging bodyweight exercise that targets the quadriceps, glutes, and hamstrings. Performing this exercise on one leg requires significant balance, mobility, and strength. It’s a great compound movement for developing lower body strength and control, making it an excellent addition for advanced lifters looking to improve stabilization and unilateral strength.

     • Advanced

216. 226. PVC Jerk Press

     

     164 SETS LOGGED10 mSCORE

     PVC Jerk Press is an introductory exercise for learning the Jerk technique. This compound movement primarily targets the shoulders. Using a PVC pipe instead of a barbell allows you to focus on the form, timing, and coordination required for a proper Jerk. It’s a great exercise to practice the technique without the burden of significant weight.

     • Beginner
     • PVC Pipe

217. 227. Kettlebell Goblet Squat

     

     335,987 SETS LOGGED8.9 mSCORE

     The Kettlebell Goblet Squat is a compound exercise that targets the quads, glutes, and core, emphasizing proper squat form and depth. Holding the kettlebell close to the chest improves posture and engages the core, offering a safer alternative for individuals with lower back concerns. This variation is particularly effective for beginners to learn squat mechanics and for experienced lifters to enhance squat depth and lower body strength. The added front load challenges stability and increases the demand on the anterior core, making it a versatile exercise for improving functional strength and mobility.

     • Intermediate
     • Kettlebells