The 228 Best Quads Exercises

Rank By
Filter By

Ranked based on how effective each exercise is in building muscle strength. Learn More

Top 10

  1. 1. Leg Extension

    Photo of Leg Extension being performed
    5,038,857 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

    Photo of Leg Press being performed
    4,298,763 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

    Photo of Back Squat being performed
    5,004,140 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.

  4. 4. Dumbbell Lunge

    Photo of Dumbbell Lunge being performed
    4,087,316 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.

  5. 5. Dumbbell Squat

    Photo of Dumbbell Squat being performed
    3,081,385 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.

  6. 6. Machine Leg Press

    Photo of Machine Leg Press being performed
    1,729,428 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
  7. 7. Air Squats

    Photo of Air Squats being performed
    4,602,496 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
  8. 8. Barbell Lunge

    Photo of Barbell Lunge being performed
    834,222 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.

  9. 9. Dumbbell Squat To Shoulder Press

    Photo of Dumbbell Squat To Shoulder Press being performed
    2,076,240 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.

  10. 10. Dumbbell Bulgarian Split Squat

    Photo of Dumbbell Bulgarian Split Squat being performed
    820,279 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.

11 - 228

  1. 11. Medicine Ball Lunge

    Photo of Medicine Ball Lunge being performed
    30,260 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.

  2. 12. Medicine Ball Side Lunge

    Photo of Medicine Ball Side Lunge being performed
    21,636 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.

  3. 13. Bulgarian Split Squat

    Photo of Bulgarian Split Squat being performed
    784,832 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.

  4. 14. Front Squat

    Photo of Front Squat being performed
    1,710,420 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.

  5. 15. Hack Squat

    Photo of Hack Squat being performed
    842,445 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

    Photo of Single Dumbbell Sumo Squat being performed
    577,280 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.

  7. 17. Lunge

    Photo of Lunge being performed
    3,018,061 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

    Photo of Dumbbell Kneel to Stand being performed
    37,827 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.

  9. 19. Dumbbell Overhead Kneel to Stand

    Photo of Dumbbell Overhead Kneel to Stand being performed
    20,997 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.

  10. 20. Trap Bar Deadlift

    Photo of Trap Bar Deadlift being performed
    327,526 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

    Photo of Single Leg Leg Extension being performed
    589,392 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

    Photo of Balance Trainer TRX Squat Jumps being performed
    2,550 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.

  13. 23. Smith Machine Squat

    Photo of Smith Machine Squat being performed
    800,136 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

    Photo of Squat Side Kick being performed
    66,127 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

    Photo of Dumbbell Step Up being performed
    1,060,283 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.

  16. 26. Kneel to Stand

    Photo of Kneel to Stand being performed
    33,187 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

    Photo of TRX Curtsy Lunge being performed
    42,201 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.

  18. 28. Single Dumbbell Power Clean

    Photo of Single Dumbbell Power Clean being performed
    15,263 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.

  19. 29. Hip Flow

    Photo of Hip Flow being performed
    152,635 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

    Photo of Landmine Squat being performed
    63,289 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.

  21. 31. Balance Trainer Curtsy Lunge

    Photo of Balance Trainer Curtsy Lunge being performed
    17,265 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.

  22. 32. Balance Trainer Burpee

    Photo of Balance Trainer Burpee being performed
    12,729 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.

  23. 33. Loop Band Pulse Lunge

    Photo of Loop Band Pulse Lunge being performed
    11,580 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.

  24. 34. Pause Squat

    Photo of Pause Squat being performed
    143,026 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

    Photo of Single Dumbbell Power Clean and Jerk being performed
    15,371 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.

  26. 36. Barbell Curtsy Lunge

    Photo of Barbell Curtsy Lunge being performed
    46,422 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.

  27. 37. Star Jump

    Photo of Star Jump being performed
    119,421 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

    Photo of Barbell Step Up being performed
    545,636 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.

  29. 39. Dumbbell Sumo Squat

    Photo of Dumbbell Sumo Squat being performed
    1,348,750 SETS LOGGED89.2 mSCORE

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

  30. 40. Landmine Sumo Squat

    Photo of Landmine Sumo Squat being performed
    38,635 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.

  31. 41. Loop Band Back Squat

    Photo of Loop Band Back Squat being performed
    32,948 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.

  32. 42. Medicine Ball Squat

    Photo of Medicine Ball Squat being performed
    12,232 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.

  33. 43. Power Snatch from Blocks

    Photo of Power Snatch from Blocks being performed
    5,777 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.

  34. 44. Loop Band Front Squat

    Photo of Loop Band Front Squat being performed
    28,007 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.

  35. 45. Single Arm Overhead Kettlebell Squat

    Photo of Single Arm Overhead Kettlebell Squat being performed
    15,646 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.

  36. 46. Loop Band Squat to Shoulder Press

    Photo of Loop Band Squat to Shoulder Press being performed
    19,106 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.

  37. 47. Mini Loop Band Alternating Leg Raises

    Photo of Mini Loop Band Alternating Leg Raises being performed
    87,960 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.

  38. 48. Zercher Squat

    Photo of Zercher Squat being performed
    24,930 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.

  39. 49. TRX Lunge

    Photo of TRX Lunge being performed
    29,010 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.

  40. 50. Single Kettlebell Suitcase Deadlift

    Photo of Single Kettlebell Suitcase Deadlift being performed
    19,891 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.

  41. 51. Mini Loop Band Lunge

    Photo of Mini Loop Band Lunge being performed
    79,785 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.

  42. 52. Mini Loop Band Lunge Kickback

    Photo of Mini Loop Band Lunge Kickback being performed
    58,946 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.

  43. 53. Overhead Barbell Lunge

    Photo of Overhead Barbell Lunge being performed
    74,705 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.

  44. 54. Smith Machine Pistol Squat

    Photo of Smith Machine Pistol Squat being performed
    13,176 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

    Photo of TRX Squat being performed
    104,436 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.

  46. 56. Machine Squat

    Photo of Machine Squat being performed
    189,486 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

    Photo of Balance Trainer Goblet Squat being performed
    45,082 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.

  48. 58. Wall Squat

    Photo of Wall Squat being performed
    39,448 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.

  49. 59. PVC Snatch

    Photo of PVC Snatch being performed
    112 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

    Photo of TRX Balance Lunge being performed
    17,136 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.

  51. 61. Pause Barbell Lunge

    Photo of Pause Barbell Lunge being performed
    16,563 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.

  52. 62. Dumbbell Goblet Squat

    Photo of Dumbbell Goblet Squat being performed
    822,469 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.

  53. 63. Mini Loop Band Jump Squat

    Photo of Mini Loop Band Jump Squat being performed
    66,861 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.

  54. 64. Balance Trainer Rear Lunge Kicks

    Photo of Balance Trainer Rear Lunge Kicks being performed
    16,318 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.

  55. 65. Walking Lunge

    Photo of Walking Lunge being performed
    1,282,797 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

    Photo of Balance Trainer Sumo Squat Jumps being performed
    13,178 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.

  57. 67. Cluster

    Photo of Cluster being performed
    6,514 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.

  58. 68. Wall Sit

    Photo of Wall Sit being performed
    292,285 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

    Photo of Mini Loop Band Standing Hip Flexion being performed
    35,674 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.

  60. 70. Box Front Squat

    Photo of Box Front Squat being performed
    82,384 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.

  61. 71. Smith Machine Single-Leg Split Squat

    Photo of Smith Machine Single-Leg Split Squat being performed
    169,403 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

    Photo of Single Leg Butt Kick being performed
    58,622 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

    Photo of Snatch being performed
    44,307 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.

  64. 74. Thruster

    Photo of Thruster being performed
    58,785 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.

  65. 75. Clean and Jerk

    Photo of Clean and Jerk being performed
    58,282 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.

  66. 76. Mini Loop Band Hip Flexor

    Photo of Mini Loop Band Hip Flexor being performed
    44,550 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.

  67. 77. Barbell High Pull

    Photo of Barbell High Pull being performed
    24,232 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.

  68. 78. Medicine Ball Overhead Lunge

    Photo of Medicine Ball Overhead Lunge being performed
    17,149 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.

  69. 79. TRX Lateral Lunge

    Photo of TRX Lateral Lunge being performed
    33,106 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.

  70. 80. Olympic Squat

    Photo of Olympic Squat being performed
    87,047 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.

  71. 81. TRX Figure Four Squat

    Photo of TRX Figure Four Squat being performed
    13,855 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.

  72. 82. Clean and Press

    Photo of Clean and Press being performed
    37,561 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.

  73. 83. Side Lunge

    Photo of Side Lunge being performed
    1,478,842 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

    Photo of Kettlebell Suitcase Deadlift being performed
    83,423 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.

  75. 85. Loop Band Sumo Deadlift

    Photo of Loop Band Sumo Deadlift being performed
    25,036 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.

  76. 86. Kettlebell Racked Reverse Lunge

    Photo of Kettlebell Racked Reverse Lunge being performed
    42,097 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.

  77. 87. Clean Pull

    Photo of Clean Pull being performed
    17,805 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.

  78. 88. Loop Band Deadlift

    Photo of Loop Band Deadlift being performed
    30,130 SETS LOGGED75.7 mSCORE

    A compound exercise, the Loop Band Deadlift focuses on the posterior chain, including the hamstrings, glutes, and lower back. Using a loop band offers progressive resistance, improving form and strength over traditional deadlifts.

  79. 89. Split Jerk

    Photo of Split Jerk being performed
    20,182 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.

  80. 90. TRX Ice Skater

    Photo of TRX Ice Skater being performed
    12,933 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.

  81. 91. Clean High Pull

    Photo of Clean High Pull being performed
    15,609 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.

  82. 92. Weighted Wall Sit

    Photo of Weighted Wall Sit being performed
    445,287 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
  83. 93. Wall Ball

    Photo of Wall Ball being performed
    75,184 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.

  84. 94. Balance Trainer Single Leg TRX Lunges

    Photo of Balance Trainer Single Leg TRX Lunges being performed
    2,753 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.

  85. 95. TRX Reverse Lunge to Jump

    Photo of TRX Reverse Lunge to Jump being performed
    6,262 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

  86. 96. Clean from Blocks

    Photo of Clean from Blocks being performed
    6,333 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.

  87. 97. TRX Reverse Lunge to Knee Drive

    Photo of TRX Reverse Lunge to Knee Drive being performed
    14,926 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.

  88. 98. Balance Trainer Single Leg Glute Drop

    Photo of Balance Trainer Single Leg Glute Drop being performed
    4,155 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.

  89. 99. Balance Trainer Alternating Lunge

    Photo of Balance Trainer Alternating Lunge being performed
    36,975 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.

  90. 100. TRX Squat and Row

    Photo of TRX Squat and Row being performed
    36,160 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.

  91. 101. Duck Walk

    Photo of Duck Walk being performed
    119,041 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
  92. 102. Balance Trainer Knee Up Squats

    Photo of Balance Trainer Knee Up Squats being performed
    25,652 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.

  93. 103. Snatch Balance

    Photo of Snatch Balance being performed
    18,470 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

  94. 104. Kettlebell Clean and Jerk

    Photo of Kettlebell Clean and Jerk being performed
    76,736 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.

  95. 105. Pulse Back Squat

    Photo of Pulse Back Squat being performed
    224,337 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.

  96. 106. Power Clean Thruster

    Photo of Power Clean Thruster being performed
    48,391 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.

  97. 107. Tire Flip

    Photo of Tire Flip being performed
    28,994 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
  98. 108. Butt Kick

    Photo of Butt Kick being performed
    780,034 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
  99. 109. Balance Trainer Burpee with Pushup

    Photo of Balance Trainer Burpee with Pushup being performed
    33,017 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.

  100. 110. Dumbbell Walking Lunge

    Photo of Dumbbell Walking Lunge being performed
    86,360 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.

  101. 111. Kettlebell Single Arm Overhead Lunge

    Photo of Kettlebell Single Arm Overhead Lunge being performed
    122,133 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.

  102. 112. Overhead Dumbbell Lunge

    Photo of Overhead Dumbbell Lunge being performed
    220,763 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.

  103. 113. TRX Sprinter Start

    Photo of TRX Sprinter Start being performed
    5,639 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.

  104. 114. TRX Mountain Climbers

    Photo of TRX Mountain Climbers being performed
    23,377 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.

  105. 115. Overhead Squat

    Photo of Overhead Squat being performed
    36,656 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.

  106. 116. Balance Trainer Alternating Lunge Jumps

    Photo of Balance Trainer Alternating Lunge Jumps being performed
    9,854 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.

  107. 117. Balance Trainer TRX Pistol Squats

    Photo of Balance Trainer TRX Pistol Squats being performed
    4,656 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.

  108. 118. Box Squat

    Photo of Box Squat being performed
    218,689 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.

  109. 119. Loop Band Leg Extension

    Photo of Loop Band Leg Extension being performed
    1,125 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.

  110. 120. Alternating Lunge Jumps

    Photo of Alternating Lunge Jumps being performed
    172,814 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
  111. 121. Handle Band Squat to Press

    Photo of Handle Band Squat to Press being performed
    116,413 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.

  112. 122. Burpee High Jump

    Photo of Burpee High Jump being performed
    267,234 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
  113. 123. PVC Clean and Jerk

    Photo of PVC Clean and Jerk being performed
    91 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
  114. 124. Landmine Squat to Press

    Photo of Landmine Squat to Press being performed
    173,886 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.

  115. 125. Partner Wall Sit And Tricep Dip

    Photo of Partner Wall Sit And Tricep Dip being performed
    240 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
  116. 126. Balance Trainer Stability Ball Overhead Squats

    Photo of Balance Trainer Stability Ball Overhead Squats being performed
    14,293 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.

  117. 127. Balance Trainer Hesitation Lunges

    Photo of Balance Trainer Hesitation Lunges being performed
    7,484 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.

  118. 128. Kettlebell Lunge with Rotation

    Photo of Kettlebell Lunge with Rotation being performed
    135,437 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.

  119. 129. TRX Crossing Balance Lunge

    Photo of TRX Crossing Balance Lunge being performed
    8,700 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.

  120. 130. TRX Pistol Squat

    Photo of TRX Pistol Squat being performed
    26,879 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.

  121. 131. Kettlebell Pistol Squat

    Photo of Kettlebell Pistol Squat being performed
    13,898 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.

  122. 132. Balance Trainer Lateral Dome Squats

    Photo of Balance Trainer Lateral Dome Squats being performed
    11,999 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.

  123. 133. Single Arm Overhead Dumbbell Lunge

    Photo of Single Arm Overhead Dumbbell Lunge being performed
    245,127 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.

  124. 134. Balance Trainer Bar Assisted Dome Squat

    Photo of Balance Trainer Bar Assisted Dome Squat being performed
    3,817 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.

  125. 135. TRX Cossack Squat

    Photo of TRX Cossack Squat being performed
    20,090 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.

  126. 136. Partner Back To Back Wall Sit

    Photo of Partner Back To Back Wall Sit being performed
    227 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
  127. 137. TRX Forward Lunge with Chest Stretch

    Photo of TRX Forward Lunge with Chest Stretch being performed
    10,886 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.

  128. 138. Mountain Climber

    Photo of Mountain Climber being performed
    1,851,555 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
  129. 139. Burpee

    Photo of Burpee being performed
    2,311,907 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
  130. 140. Dumbbell Thruster

    Photo of Dumbbell Thruster being performed
    64,171 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.

  131. 141. TRX Split Squat

    Photo of TRX Split Squat being performed
    14,605 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.

  132. 142. Foam Roll Quadriceps

    Photo of Foam Roll Quadriceps being performed
    708,494 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
  133. 143. Barbell Back Squat with Deep Partial Squat

    Photo of Barbell Back Squat with Deep Partial Squat being performed
    68,267 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.

  134. 144. Loop Band Leg Press

    Photo of Loop Band Leg Press being performed
    2,027 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.

  135. 145. Kettlebell Front Squat

    Photo of Kettlebell Front Squat being performed
    280,979 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.

  136. 146. Sumo Squat

    Photo of Sumo Squat being performed
    78,470 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.

  137. 147. TRX Pulse Lunges

    Photo of TRX Pulse Lunges being performed
    69,163 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
  138. 148. Cable Knee Drive

    Photo of Cable Knee Drive being performed
    10,684 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.

  139. 149. Burpee Broad Jump

    Photo of Burpee Broad Jump being performed
    211,039 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
  140. 150. Power Skips

    Photo of Power Skips being performed
    13,519 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
  141. 151. Barbell Bulgarian Split Jump

    Photo of Barbell Bulgarian Split Jump being performed
    6,043 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.

  142. 152. Dumbbell Hang Power Clean

    Photo of Dumbbell Hang Power Clean being performed
    132,047 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.

  143. 153. Lunge Twist

    Photo of Lunge Twist being performed
    119,928 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
  144. 154. Dumbbell Curtsy Lunge

    Photo of Dumbbell Curtsy Lunge being performed
    182,625 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.

  145. 155. Dumbbell Deficit Reverse Lunge

    Photo of Dumbbell Deficit Reverse Lunge being performed
    6,351 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.

  146. 156. Pause Front Squat

    Photo of Pause Front Squat being performed
    228,564 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.

  147. 157. Lateral Step Up with Knee Drive

    Photo of Lateral Step Up with Knee Drive being performed
    71,682 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
  148. 158. Standing Broad Jump

    Photo of Standing Broad Jump being performed
    8,688 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
  149. 159. Jump Squat

    Photo of Jump Squat being performed
    1,417,609 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
  150. 160. Wall Triple Knee Drive

    Photo of Wall Triple Knee Drive being performed
    1,929 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
  151. 161. Power Clean and Press

    Photo of Power Clean and Press being performed
    67,166 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.

  152. 162. Loop Band Bulgarian Split Squat

    Photo of Loop Band Bulgarian Split Squat being performed
    890 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.

  153. 163. Push Jerk

    Photo of Push Jerk being performed
    41,243 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.

  154. 164. Butt Scoot

    Photo of Butt Scoot being performed
    33,880 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
  155. 165. Bodyweight Step Up to Deficit Reverse Lunge

    Photo of Bodyweight Step Up to Deficit Reverse Lunge being performed
    1,558 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
  156. 166. TRX Single Leg Squat

    Photo of TRX Single Leg Squat being performed
    26,287 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.

  157. 167. Box Step Down

    Photo of Box Step Down being performed
    10,754 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
  158. 168. Bodyweight Bulgarian Split Squat

    Photo of Bodyweight Bulgarian Split Squat being performed
    27,626 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
  159. 169. 2-Box Depth Jump

    Photo of 2-Box Depth Jump being performed
    2,960 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
  160. 170. Mini Loop Band Squat

    Photo of Mini Loop Band Squat being performed
    115,378 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.

  161. 171. Partner Plank Hold And Jump

    Photo of Partner Plank Hold And Jump being performed
    117 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
  162. 172. Wall Knee Drive

    Photo of Wall Knee Drive being performed
    3,601 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
  163. 173. Bounds

    Photo of Bounds being performed
    12,110 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
  164. 174. Couch Stretch

    Photo of Couch Stretch being performed
    306,035 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
  165. 175. Curtsy Lunge

    Photo of Curtsy Lunge being performed
    269,335 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
  166. 176. Hang Clean

    Photo of Hang Clean being performed
    162,126 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.

  167. 177. Pause Back Squat

    Photo of Pause Back Squat being performed
    336,199 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.

  168. 178. 1-Step Box Jump

    Photo of 1-Step Box Jump being performed
    16,370 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
  169. 179. Bodyweight Squat Hold

    Photo of Bodyweight Squat Hold being performed
    23,948 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
  170. 180. Lateral Step Up

    Photo of Lateral Step Up being performed
    162,098 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
  171. 181. Split Squat

    Photo of Split Squat being performed
    194,622 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.

  172. 182. Broad Depth Jump

    Photo of Broad Depth Jump being performed
    1,098 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
  173. 183. Sled Drag

    Photo of Sled Drag being performed
    76,979 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
  174. 184. Balance Trainer TRX Front to Back Lunges

    Photo of Balance Trainer TRX Front to Back Lunges being performed
    1,410 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.

  175. 185. Runners Butt Kick

    Photo of Runners Butt Kick being performed
    60,283 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
  176. 186. PVC Overhead Squat

    Photo of PVC Overhead Squat being performed
    36,902 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
  177. 187. Dual Kettlebell Front Squat

    Photo of Dual Kettlebell Front Squat being performed
    185,908 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.

  178. 188. Dumbbell Bulgarian Split Jumps

    Photo of Dumbbell Bulgarian Split Jumps being performed
    13,590 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.

  179. 189. Banded Leg Drive

    Photo of Banded Leg Drive being performed
    3,577 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.

  180. 190. Pulse Lunge

    Photo of Pulse Lunge being performed
    334,191 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
  181. 191. Double Dumbbell Power Snatch

    Photo of Double Dumbbell Power Snatch being performed
    39,092 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.

  182. 192. Box Shuffle

    Photo of Box Shuffle being performed
    6,721 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
  183. 193. Lateral Box Shuffle

    Photo of Lateral Box Shuffle being performed
    5,110 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
  184. 194. Banded Curtsy Lunge

    Photo of Banded Curtsy Lunge being performed
    1,550 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.

  185. 195. Front Squat to Jerk

    Photo of Front Squat to Jerk being performed
    5,197 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.

  186. 196. Power Clean to Front Squat

    Photo of Power Clean to Front Squat being performed
    6,361 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.

  187. 197. Sled Pull

    Photo of Sled Pull being performed
    33,754 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
  188. 198. Power Snatch to Overhead Squat

    Photo of Power Snatch to Overhead Squat being performed
    4,847 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.

  189. 199. Reverse Lunge

    Photo of Reverse Lunge being performed
    314,659 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
  190. 200. TRX Jump Squats

    Photo of TRX Jump Squats being performed
    91,235 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.

  191. 201. Deficit Reverse Lunge

    Photo of Deficit Reverse Lunge being performed
    6,685 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
  192. 202. Partner Band Jump

    Photo of Partner Band Jump being performed
    128 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.

  193. 203. TRX Rocket Launchers

    Photo of TRX Rocket Launchers being performed
    1,859 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
  194. 204. Clean Pull to Hang Clean

    Photo of Clean Pull to Hang Clean being performed
    3,671 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.

  195. 205. Step Up to Deficit Reverse Lunge

    Photo of Step Up to Deficit Reverse Lunge being performed
    1,457 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.

  196. 206. High Depth Jump

    Photo of High Depth Jump being performed
    1,180 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
  197. 207. Split Clean

    Photo of Split Clean being performed
    1,952 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.

  198. 208. Shin Box Quad

    Photo of Shin Box Quad being performed
    356,663 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
  199. 209. Static Lunge

    Photo of Static Lunge being performed
    423,273 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
  200. 210. Snatch Pull to Low Hang Snatch

    Photo of Snatch Pull to Low Hang Snatch being performed
    1,812 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.

  201. 211. Handle Band Squat

    Photo of Handle Band Squat being performed
    260,118 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.

  202. 212. Squat with Rotation

    Photo of Squat with Rotation being performed
    288,487 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
  203. 213. Lunge Jump

    Photo of Lunge Jump being performed
    855,305 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
  204. 214. Bulgarian Split Jumps

    Photo of Bulgarian Split Jumps being performed
    22,670 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
  205. 215. Hang Power Clean

    Photo of Hang Power Clean being performed
    128,178 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.

  206. 216. PVC Overhead Squat Hold

    Photo of PVC Overhead Squat Hold being performed
    1,223 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
  207. 217. Lunge with Ankle Grab

    Photo of Lunge with Ankle Grab being performed
    355,411 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
  208. 218. Partner Hook Squat

    Photo of Partner Hook Squat being performed
    82 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
  209. 219. Snatch from Blocks

    Photo of Snatch from Blocks being performed
    2,553 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.

  210. 220. Balance Trainer Mountain Climber

    Photo of Balance Trainer Mountain Climber being performed
    270,139 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.

  211. 221. Reverse Box Jump

    Photo of Reverse Box Jump being performed
    859 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
  212. 222. Balance Trainer Squat

    Photo of Balance Trainer Squat being performed
    531,392 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.

  213. 223. Partner Band Sprint

    Photo of Partner Band Sprint being performed
    527 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.

  214. 224. Partner Squat And Throw

    Photo of Partner Squat And Throw being performed
    698 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.

  215. 225. PVC Romanian Deadlift

    Photo of PVC Romanian Deadlift being performed
    844 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
  216. 226. Pistol Squat

    Photo of Pistol Squat being performed
    101,753 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
  217. 227. PVC Jerk Press

    Photo of PVC Jerk Press being performed
    92 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
  218. 228. Kettlebell Goblet Squat

    Photo of Kettlebell Goblet Squat being performed
    292,554 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.