Title Force Type Category Difficulty Equipment Muscle Groups
Quad Leanbacks N/A Bodyweight Intermediate None required Legs, Quadriceps, Hamstrings
Scorpion N/A Stretching Intermediate Ab Mat Hips, Legs, Back, Flexors, Quadriceps, Lower
Good Mornings (Dynamic Stretch) N/A Warm Up Beginner None required Legs, Quadriceps, Hamstrings
Bulgarian Split Squats: Body-Weight Push Bodyweight Intermediate Plyo / Step-up Boxes Legs, Hips, Quadriceps, Glutes
Chasse with Weighted Punch N/A Dumbbell Intermediate Dumbbells Arms, Legs, Glutes, Quadriceps
Walkouts N/A Bodyweight Intermediate None required Core, Legs, Quadriceps
Chair/Box Step Up With High Knee N/A Cardio Beginner Plyo / Step-up Boxes Legs, Quadriceps, Glutes
Curtsey Lunges Push Bodyweight Beginner None required Hips, Legs, Inside, Outside, Quadriceps, Hamstrings
Duck Step Ups Push Bodyweight Intermediate None required Legs, Quadriceps, Calves
Dumbbell Lunges: All On One Leg, Then The Other Push Dumbbell Intermediate Dumbbells Legs, Hips, Quadriceps, Hamstrings
Static Lunge Push Bodyweight Beginner None required Legs, Glutes, Quadriceps, Hamstrings
Horizontal Leg Press: Single Leg Push Bodybuilding Athletic Leg Press Machine Legs, Hips, Glutes, Quadriceps
Bodyweight Squat Push Bodyweight Beginner None required Legs, Quadriceps, Glutes
Split Squat Push Bodybuilding Intermediate Flat Bench, Dumbbells Legs, Core, Quadriceps, Hamstrings
Vertical Leg Press: Smith-Machine, Wide Stance Push Bodybuilding Elite Smith Machine, Ab Mat Legs, Glutes, Hamstrings, Quadriceps
Power Squats Bodyweight Athletic None required Legs, Quadriceps, Glutes, Hamstrings
Bulgarian Split Squats: Smith-Machine Push Bodybuilding Athletic Smith Machine, Wooden Plyo Box Legs, Hips, Quadriceps, Glutes
Reverse Barbell Lunges: Alternating Push Bodybuilding Athletic Barbell Bar Legs, Hips, Quadriceps, Hamstrings
Core Crusher Push-Ups Push Bodyweight Athletic None required Chest, Core, Legs, Quadriceps
Reverse Lunge with High Knee Hop Push Bodyweight Athletic None required Legs, Quadriceps, Glutes
Cable Squats Push Bodybuilding Intermediate Cable Crossover Machine, Tricep Press Down Bar Attachment Legs, Glutes, Quadriceps, Hamstrings
Box Jumps N/A Plyometrics Intermediate Plyo / Step-up Boxes Legs, Quadriceps, Calves
Horizontal Leg Press: Close Stance Push Bodybuilding Intermediate Leg Press Machine Legs, Quadriceps, Glutes, Hamstrings
Front Squat: Basket-Grip Push Bodybuilding Intermediate Barbell Bar Pad, Barbell Bar, Squat Rack Legs, Hips, Quadriceps
Runner's Lunge Push Bodyweight Intermediate None required Legs, Quadriceps, Hamstrings