KN
Knee & Thigh
90/90 HamstringLie on your back, with one leg extended straight out.
All Fours Quad StretchStart off on your hands and knees, then lift your leg off the floor and hold the foot with your hand.
Alternate Leg Diagonal BoundAssume a comfortable stance with one foot slightly in front of the other.
Alternating Hang CleanPlace two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Backward DragLoad a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Ball Leg CurlBegin on the floor laying on your back with your feet on top of the ball.
Band Good MorningUsing a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
Band Good Morning (Pull Through)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 position.
Barbell Full SquatThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Barbell Hack SquatStand up straight while holding a barbell behind you at arms length and your feet at shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
Barbell LungeThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Barbell Side Split SquatStand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.
Barbell SquatThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Barbell Squat To A BenchThis exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth.
Barbell Step UpsStand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
Barbell Walking LungeBegin standing with your feet shoulder width apart and a barbell across your upper back.
Bear Crawl Sled DragsWearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
Bench JumpBegin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.
Bench SprintStand on the ground with one foot resting on a bench or box with your heel close to the edge.
BicyclingTo begin, seat yourself on the bike and adjust the seat to your height.
Bicycling, StationaryTo begin, seat yourself on the bike and adjust the seat to your height.
Bodyweight SquatStand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
Bodyweight Walking LungeBegin standing with your feet shoulder width apart and your hands on your hips.
Box Jump (Multiple Response)Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
Box SkipYou will need several boxes lined up about 8 feet apart.
Box SquatThe box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
Box Squat with BandsBegin in a power rack with a box at the appropriate height behind you. Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension. If dumbbells are used, secure them so that they don't move. Also, ensure that the dumbbells you are using are heavy enough for the bands that you are using. Additional plates can be used to hold the dumbbells down. If more tension is needed, you can either widen the base on the floor or choke the bands. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
Box Squat with ChainsBegin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
Cable DeadliftsMove the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
Cable Hip AdductionStand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
Car DeadliftThis event apparatus typically has neutral grip handles, however some have a straight bar that you can approach like a normal deadlift. The apparatus can be loaded with a vehicle or other heavy objects such as tractor tires or kegs.
Chair Leg Extended StretchSit upright in a chair and grip the seat on the sides.
Chair SquatTo begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
CleanWith a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Clean DeadliftBegin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
Clean from BlocksWith a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Clean PullWith a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Conan's WheelWith the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
Depth Jump LeapFor this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
Double Kettlebell Alternating Hang CleanPlace two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
Double Leg Butt KickBegin standing with your knees slightly bent.
Dumbbell CleanBegin standing with a dumbbell in each hand with your feet shoulder width apart.
Dumbbell LungesStand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Dumbbell Rear LungeStand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
Dumbbell Seated Box JumpPosition a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
Dumbbell SquatStand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Dumbbell Squat To A BenchStand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).
Dumbbell Step UpsStand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Elevated Back LungePosition a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
Elliptical TrainerTo begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Fast SkippingStart in a relaxed position with one leg slightly forward. This will be your starting position.
Floor Glute-Ham RaiseYou can use a partner for this exercise or brace your feet under something stable.
Frankenstein SquatThis drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
Freehand Jump SquatCross your arms over your chest.
Frog HopsStand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
Front Barbell SquatThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
Front Barbell Squat To A BenchThis exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
Front Box JumpBegin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
Front Cone Hops (or hurdle hops)Set up a row of cones or other small barriers, placing them a few feet apart.
Front Leg RaisesStand next to a chair or other support, holding on with one hand.
Front Squat (Clean Grip)To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
Front Squats With Two KettlebellsClean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
Glute Ham RaiseBegin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
Goblet SquatStand holding a light kettlebell by the horns close to your chest. This will be your starting position.
Good MorningBegin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
Good Morning off PinsBegin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
Hack SquatPlace the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Hamstring StretchLie on your back with one leg extended above you, with the hip at ninety degrees. Keep the other leg flat on the floor.
Hamstring-SMRIn a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.
Hang CleanBegin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Hang Clean - Below the KneesBegin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
Hang SnatchBegin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
Hang Snatch - Below KneesBegin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
Hanging Bar Good MorningBegin with a bar on a rack at about the same height as your stomach. Suspend the bar using chains or suspension straps.
Heaving Snatch BalanceThis drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
Hip Flexion with BandSecure one end of the band to the lower portion of a post and attach the other to one ankle.
Hurdle HopsSet up a row of hurdles or other small barriers, placing them a few feet apart.
InchwormStand with your feet close together. Keeping your legs straight, stretch down and put your hands on the floor directly in front of you. This will be your starting position.
Intermediate Groin StretchLie on your back with your legs extended. Loop a belt, rope, or band around one of your feet, and swing that leg as far to the side as you can. This will be your starting position.
Intermediate Hip Flexor and Quad StretchLie face down on the floor, with a rope, belt, or band looped around one foot.
Iron Crosses (stretch)Lie face down on the floor, with your arms extended out to your side, palms pressed to the floor. This will be your starting position.
Jefferson SquatsPlace a barbell on the floor.
Jerk Dip SquatThis movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
Jogging, TreadmillTo begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Kettlebell Dead CleanPlace kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Kettlebell Hang CleanPlace kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
Kettlebell One-Legged DeadliftHold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
Kettlebell Pistol SquatPick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
Knee Tuck JumpBegin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
Kneeling Hip FlexorKneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor.
Leg ExtensionsFor this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
Leg PressUsing a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
Leg-Up Hamstring StretchLie flat on your back, bend one knee, and put that foot flat on the floor to stabilize your spine.
Leverage DeadliftLoad the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.
Linear 3-Part Start TechniqueThis drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
Linear Acceleration Wall DrillLean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
Linear Depth JumpYou will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
Looking At CeilingKneel on the floor, holding your heels with both hands.
Lunge Pass ThroughStand with your torso upright holding a kettlebell in your right hand. This will be your starting position.
Lunge SprintAdjust a bar in a Smith machine to an appropriate height. Position yourself under the bar, racking it across the back of your shoulders. Unrack the bar, and then split your feet, moving one foot forward and one foot back. This will be your starting position.
Lying HamstringLie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position.
Lying Leg CurlsAdjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
Lying Machine SquatAdjust the leg machine to a height that will allow you to get inside it with your knees bent and the thighs slightly below parallel.
Lying Prone QuadricepsLay face down on the floor with your partner kneeling beside you. Flex one knee and raise that leg off the ground, attempting to touch your glutes with your foot. Your partner should hold the knee and ankle. This will be your starting position.
Mountain ClimbersBegin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
Moving Claw SeriesThis move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
Muscle SnatchBegin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Narrow Stance Hack SquatsPlace the back of your torso against the back pad of the machine and hook your shoulders under the shoulder pads provided.
Narrow Stance Leg PressUsing a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a less-than-shoulder-width narrow stance with the toes slightly pointed out. Your feet should be around 3 inches or less apart. Tip: Keep your head up at all times and also maintain the back on the pad at all times.
Narrow Stance SquatsThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Natural Glute Ham RaiseUsing the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
Olympic SquatBegin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
On Your Side Quad StretchStart off by lying on your right side, with your right knee bent at a 90-degree angle resting on the floor in front of you (this stabilizes the torso).
On-Your-Back Quad StretchLie on a flat bench or step, and hang one leg and arm over the side.
One Half LocustLie facedown on the floor.
One Leg Barbell SquatStart by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.
One-Arm Kettlebell CleanPlace a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
One-Arm Kettlebell Swings
One-Arm Open Palm Kettlebell CleanPlace one kettlebell between your feet.
One-Arm Overhead Kettlebell SquatsClean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
One-Arm Side DeadliftStand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.
Open Palm Kettlebell CleanPlace one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
Overhead SquatStart out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
Platform Hamstring SlidesFor this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
Plie Dumbbell SquatHold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
Power CleanStand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
Power Clean from BlocksWith a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Power JerkStanding with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
Power SnatchBegin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Power Snatch from BlocksBegin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
Power StairsIn the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
Prone Manual HamstringYou will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
Prowler SprintPlace your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
Quad StretchLay on your side. Loop a belt, rope, or band around your top foot. Flex the knee and extend your hip, attempting to touch your glutes with your foot, and holding the belt with your hands. This will be your starting position.
Quadriceps-SMRLay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
Quick LeapYou will need a box for this exerise.
Rear Leg RaisesPlace yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
Recumbent BikeTo begin, seat yourself on the bike and adjust the seat to your height.
Reverse Band Box SquatBegin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
Reverse Band Power SquatBegin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.
Reverse Band Sumo DeadliftBegin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
Reverse HyperextensionPlace your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
Rickshaw DeadliftLoad the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.
Rocket JumpBegin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
Romanian DeadliftPut a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
Romanian Deadlift from DeficitBegin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
Rope JumpingHold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
Rowing, StationaryTo begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
Runner's StretchIt's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.
Running, TreadmillTo begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Sandbag LoadTo load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
Scissors JumpAssume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Seated Band Hamstring CurlSecure a band close to the ground and place a bench a couple feet away from it.
Seated Floor Hamstring StretchSit on a mat with your right leg extended in front of you and your left leg bent with your foot against your right inner thigh.
Seated HamstringIn a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
Seated Hamstring and Calf StretchLoop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position.
Seated Leg CurlAdjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
Side Hop-SprintStand to the side of a cone or hurdle.
Side Standing Long JumpBegin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
Side to Side Box ShuffleStand to one side of the box with your left foot resting on the middle of it.
Single Leg Butt KickBegin by standing on one leg, with the bent knee raised. This will be your start position.
Single Leg Push-offStand on the ground with one foot resting on the box, heel close to the edge.
Single-Cone Sprint DrillThis drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
Single-Leg High Box SquatPosition a box in a rack. Secure a band or rope in place above the box.
Single-Leg Hop ProgressionArrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
Single-Leg Lateral HopStand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
Single-Leg Leg ExtensionSeat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
Single-Leg Stride JumpStand to the side of a box with your inside foot on top of it, close to the edge.
Sit SquatsStand with your feet shoulder width apart. This will be your starting position.
SkatingRoller skating is a fun activity which can be effective in improving cardiorespiratory fitness and muscular endurance. It requires relatively good balance and coordination. It is necessary to learn the basics of skating including turning and stopping and to wear protective gear to avoid possible injury.
Sled Drag - HarnessTo begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
Sled PushLoad your pushing sled with the desired weight.
Smith Machine Hang Power CleanPosition the bar at knee height and load it to an appropriate weight.
Smith Machine Leg PressPosition a Smith machine bar a couple feet off of the ground. Ensure that it is resting on the safeties. After loading the bar to an appropriate weight, lie underneath the bar. Place the middle of your feet on the bar, tucking your knees to your chest. This will be your starting position.
Smith Machine Pistol SquatTo begin, first set the bar to a position that best matches your height. Step under it and position the bar across the back of your shoulders.
Smith Machine SquatTo begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Smith Machine Stiff-Legged DeadliftTo begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
Smith Single-Leg Split SquatTo begin, place a flat bench 2-3 feet behind the smith machine. Then, set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
SnatchPlace your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
Snatch BalanceBegin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
Snatch DeadliftThe snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
Snatch from BlocksBegin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
Snatch PullWith a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Speed Box SquatAttach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
Speed SquatsThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Split CleanWith a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Split JerkStanding with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
Split JumpAssume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
Split SnatchBegin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Split Squat with DumbbellsPosition yourself into a staggered stance with the rear foot elevated and front foot forward.
Split SquatsBeing in a standing position. Jump into a split leg position, with one leg forward and one leg back, flexing the knees and lowering your hips slightly as you do so.
Squat JerkStanding with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
Squat with BandsSet up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.
Squat with ChainsTo set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
Squat with Plate MoversTo begin, first set the bar on a rack to just below shoulder level. Position a weight plate on the ground a couple feet back from the rack. Once the bar is loaded, step under it and place the back of your shoulders across it.
Squats - With BandsTo start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other.
StairmasterTo begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.
Standing Elevated Quad StretchStart by standing with your back about two to three feet away from a bench or step.
Standing Hamstring and Calf StretchBeing by looping a belt, band, or rope around one foot. While standing, place that foot forward.
Standing Hip FlexorsStand up straight with the spine vertical, the left foot slightly in front of the right.
Standing Leg CurlAdjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
Standing Long JumpThis drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
Standing Toe TouchesStand with some space in front and behind you.
Star JumpBegin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
Step MillTo begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
Stiff-Legged Barbell DeadliftGrasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
Stiff-Legged Dumbbell DeadliftGrasp a couple of dumbbells holding them by your side at arm's length.
Stride Jump CrossoverStand to the side of a box with your inside foot on top of it, close to the edge.
Sumo DeadliftBegin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
Sumo Deadlift with BandsTo deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
Sumo Deadlift with ChainsYou can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
Suspended Split SquatSuspend your straps so the handles are 18-30 inches from the floor.
The StraddleBegin in a seated, upright position. Start by extending your legs in front of you in a V.
Tire FlipBegin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
Trail Running/WalkingRunning or hiking on trails will get the blood pumping and heart beating almost immediately. Make sure you have good shoes. While you use the muscles in your calves and buttocks to pull yourself up a hill, the knees, joints and ankles absorb the bulk of the pounding coming back down. Take smaller steps as you walk downhill, keep your knees bent to reduce the impact and slow down to avoid falling.
Trap Bar DeadliftFor this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles.
Upper Back-Leg GrabWhile seated, bend forward to hug your thighs from underneath with both arms.
Vertical SwingAllow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
Walking, TreadmillTo begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Weighted Jump SquatPosition a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
Weighted Sissy SquatStanding upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
Weighted SquatStart by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out.
Wide Stance Barbell SquatThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Wide Stance Stiff LegsBegin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
World's Greatest StretchThis is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.
Yoke WalkThe yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
Zercher SquatsThis exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.
Also loads this region
28 movements filed elsewhere that still work the knee & thigh — two-joint muscles cross regions, so hamstring work counts at the hip and calf work counts at the knee.
Ankle Circles
Anterior Tibialis-SMR
Balance Board
Barbell Seated Calf Raise
Calf Press
Calf Press On The Leg Press Machine
Calf Raise On A Dumbbell
Calf Raises - With Bands
Calf Stretch Elbows Against Wall
Calf Stretch Hands Against Wall
Calves-SMR
Donkey Calf Raises
Dumbbell Seated One-Leg Calf Raise
Foot-SMR
Knee Circles
Peroneals Stretch
Peroneals-SMR
Posterior Tibialis Stretch
Rocking Standing Calf Raise
Seated Calf Raise
Seated Calf Stretch
Smith Machine Calf Raise
Smith Machine Reverse Calf Raises
Standing Barbell Calf Raise
Standing Calf Raises
Standing Dumbbell Calf Raise
Standing Gastrocnemius Calf Stretch
Standing Soleus And Achilles Stretch