Leg Exercises

This category contains 23 posts

Band Good Morning (Pull Through)



Lower Back


Type: Powerlifting
Main Muscle Worked: Posterior Chain
Equipment: Bands 
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull


  1. Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in place.
  2. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees will be at a slight bend.
  3. Return to the starting position be driving through with the hips to come back to a standing position.

Keg Hockey Lunge



Type of Exercise:

Lower body multijoints

Muscles Used:

Gluteus Maximus, Quadriceps, Hamstrings, Hip abductors, Hip adductors


intermediate , Have experience with dumbbells before doing this.

Starting position:

Place the keg on there back as in performing barbell squats.

Performing the exercise:

Take an exaggerated stride with right leg, stepping forward so that the right foot is 14 to 16 in. wider than the right shoulder and then lower the body so that the right knee is behind the toes on the right foot and the left leg is bent with the left knee just off the floor. From that bottom position, stride forward in one continuous movement with the left leg and take an exaggerated stride with the left leg, as described above; the right leg is bent and the right knee is just off the floor. It is important to keep the back arched during the entire the entire performance of this exercise.

Tire Flip


Type of Exercise:

It’s a total body weight exercise

Muscles Involved:

Gluteus maximus, Hamstrings,Quadriceps, Soleus, Gastrocnemius, Trapezius,Deltoids

Starting position:

Place your feet about shoulder width apart. Keeping your back arched , sit back at the hips ( don’t allow your knees to move past your toes). Place all of your weight on your heels when starting to lift the tire.Grab the tire with an underhand grip on the tire. Hands need to be at least shoulder width apart. Have your legs lift the tire so that the hands are raised to a mid shin position. The arms should be fully extended, back arched and feet are flat on the floor.

Finishing the Lift:

Using a jump action, explode up through the legs and flip the tire onto its side, remembering to keep the back arched through the entire movement. After you have done this continue with the several reps required.




Trap Bar Deadlift

What is the Trap Bar Deadlift?

This exercise is a supplement to the real deadlift. There is a special bar that allows you to be in a more ideal position of pulling the bar from the ground to the top.The deadlift helps in increasing leg strength and an overall body exercise.

Trap Bar Deadlift

Trap Bar Deadlift

How to Perform the Trap Bar Deadlift

  1. For this exercise load a trap bar, also known as a hex bar, to an right weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
  2. Lower your hips, look forward with your head and keep your chest up.
  3. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
  4. At the completion of the movement, lower the weight back to the ground under control.

Goblet Squats


Setting up for the goblet squat, from your foot position to the way the weight is placed against the chest, this basically sets you up for solid form from the start.

  1. Hold a weight against the chest. If you have a kettlebell, grab it by the horns; with a dumbbell, hold one of the heads up vertically between your palms.
  2. Position your feet so your stance is a smidge outside shoulder-width, with your toes pointed slightly out. If you’re taller, you may need to widen the stance a little more.
  3. Drop it like it’s hot. That is, sit back and down between the knees, keeping your chest up the time. Make sure you’re not falling forward or rounding your back.
  4. Go down as low as you can while keeping your feet flat on the floor. If your heels come up, your stance is still too narrow.
  5. At the bottom, brush your elbows down the inside of your legs and push your knees out. This is what makes the goblet squat so special, so let me say that again: knees out, knees out, knees out.
  6. Shoot back up and stand tall at the top.

Unlike most exercises, this one is more difficult to execute incorrectly, which is why I like it so much.

Step Ups with a barbell

Step Ups with Barbell

  1. Place barbell on shoulders.
  2. Step up with left leg onto flat bench
  3. Step up with right leg
  4. Step down with left  leg first, then right leg.
  5. Repeat, starting with right leg
  6. Inhale down , Exhale up.

Flat Footed Body Squats

Helps in a Flexibility, and Strength of the Hips and Lower Legs

Body Squats

  1. Stand erect, arms are either crossed over your chest or like the picture Forward
  2. Head up, Back Straight , Feet 16″ apart.
  3. Squat until the top of your thigh is parallel to floor
  4. Keep head up, back straight, knees slightly out.
  5. Return to your starting position
  6. Inhale down , exhale up
  7. Can also be done with close or wide stance
  8. If it is hard to get parallel to the floor point your toes 45 degrees out this will help with a lack of flexibility in your hip flexers

Barbell Hack Squat

Inner Legs


  1. Hold Barbell behind you at arms’ length.
  2. Keep bar tucked against buttocks and upper thighs.
  3. Palms up, facing back, hands as wide as hips.
  4. Turn  wrists up to lock bar solidly.
  5. Bar stays this way at all times.
  6. Head up, eyes up at 45 degree angle.
  7. Feet firmly on floor, about 22″ apart.
  8. Squat until upper thighs are parallel to floor.
  9. Return to starting position.
  10. Inhale down, exhale up.
  11. Can also be done with a medium stance 16″ apart


Stiff legged dumbbell Dead Lift

Stiff legged dumbbell Dead Lift

Obliques and Lower Back

Never round your back

Never round your back

  1. Stand erect, Feet Shoulder width ( 16” apart).
  2. Hold Dumbbells palms in.
  3. Keep back straight, head up, hips and knees locked.
  4. Bend forward until dumbbells touch floor.
  5. Return to starting position.
  6. Inhale down Exhale up.

Stiff Legged Barbell Good Morning (Lower Back)

I Love this exercise but make sure you have perfect form

  • Place Barbell on upper back with comfortable hand grip
  • Keep head up Back Straight , feet about 16″ apart.
  • Bend Forward until back is nearly parallel to the floor
  • Start with legs straight and as you bring weight forward, bend knees into half -squat as weight is at lowest point.
  • Return to starting position.
  • Inhale down, Exhale up.
Make sure you have good form

Make sure you have good form Never round your back 

Power Rack Standing Toe Raises

  • Place barbell on pegs of power rack just below should height.
  • Position raised object on floor directly under bar.
  • Place bar on upper back with bar against power rack.
  • Stand erect with balls of feet on object.
  • Keep back straight, head up, legs locked.
  • Do not let hips move backward or forward.
  • Raise up on toes as high as possible.
  • Hold position momentarily, then return to starting position.
  • Inhale up, exhale down.

Flat-Bench Alternate Leg Raise

  • Lie on a flat bench with your legs extended off one end and your hands under your buttocks, palms down.
  • Keep your legs straight and your knees locked as you raise one leg and then the other with a scissor action so that one leg moves up as the other comes down.
  • Count your reps according to how many times your right leg goes up.

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