Leg & Lower Back Exercises

Dumbell and Kettlebell Grips and Positions

Goblet Grip
Suitcase Grip


Barbell Squat Stance Variations

Narrow Stance
Conventional Stance
Wide Stance


Squat Exercise Variations

Barbell Back Squat
Barbell Cyclist Squats
Barbell Front Squat
Barbell Zercher Squat
Overhead Squat
Goblet Squat
Dumbbell Front Squat
Dumbbell Squats
Dumbbell Suitcase Squats
Dumbbell Sumo Squats
Dumbbell Sumo Squats - from height
Corner Front Squat
Corner Front Squat + Press
Corner Front Squat + Press + Calf Raise
Machine Hack Squats
Machine Front Squats
Ski Squats
Single Leg Ski Squats
Single Leg Squat - from height
Pistol Squat - cable assisted
Pistol Squat - suspension trainer assisted


Deadlift Grip Variations

Double Overhand Grip
Mixed Grip
Snatch Grip


Deadlift Exercise Variations

Barbell Deadlift
Elevated Barbell Deadlift
Barbell Rack Pulls
Partial Barbell Deadlift
Barbell Sumo Deadlifts
Barbell Romanian Deadlift
Barbell Romanian Deadlift - single leg
Barbell Stiff Leg Deadlift
Dumbbell Romanian Deadlift
Dumbbell Stiff Leg Deadlift
Dumbbell Single Leg Stiff Leg Deadlift - one dumbbell
Dumbbell Single Leg Stiff Leg Deadlift - dual dumbbell
King Deadlift - apparatus assist
King Deadlift


Split Squat Stance Variations

Front Foot Elevated
Rear Foot Elevated


Split Squat Exercise Variations

Split Squats
Bulgarian Split Squats
Dumbbell Speed Skater Split Squats
Low-Pulley Cable Split Squats
Suspension Trainer Split Squats


Lunge Exercise Variations

Forward Lunge
Alternating Forward Lunge
Dumbbell Reaching Forward Lunge
Forward Lunge + Twist
Reverse Lunge
Alternating Reverse Lunge
Reverse Lunge - from elevation
Dumbbell Reaching Reverse Lunge
Forward & Reverse Lunges
Walking Lunges - continuous
Side Lunges
Curtsy Lunges
Suspension Trainer Balance Lunge
Sliding Disc Reverse Lunge


Step-Up Exercise Variations

Step Ups
Lean Forward Step Ups
Crossover Step Ups


Hip Thruster & Bridgeback Exercise Variations

Hip Thruster
Hip Thruster - feet elevated
Swissball Hip Thruster
Suspension Trainer Hip Thruster
Dumbbell Hip Thrusters
Barbell Hip Thrusters
Elevated Barbell Hip Thrusters
Single Leg Hip Thruster
Single Leg Hip Thruster - torso elevated
Single Leg Bridgebacks
Single Leg Bridgebacks - foot elevated
Wall Single Leg Bridgeback
Swissball Single Leg Bridgebacks
Suspension Trainer Single Leg Bridgebacks
Elevated Single Bridgeback
Single Leg Bridgebacks - torso elevated


Leg Press Foot Placement

Narrow foot placement
Wide foot placement
Single Leg foot placement


Leg Press Exercise Variations

45' Leg Press
45' Leg Press - single leg
Horizontal Leg Press
Horizontal Leg Press - Single Leg


Hip Swing Exercise Variations

Kettlebell Swing
Kettlebell Swing - single arm


Good Morning Exercise Variations

Barbell Good Morning
Barbell Good Morning - single leg


Back Extension Exercise Variations

45' Back Extensions
45' Back Extensions - Single Leg


Leg Curl Exercise Variations

Dumbbell Lying Leg Curls
Seated Leg Curls
Seated Leg Curls - single leg
Standing Single Leg Curls
Swissball Leg Curls
Swissball Single Leg Curls
Suspension Trainer Leg Curls
Suspension Trainer Leg Curls - alternating
Suspension Trainer Leg Curls - single leg
Inverted Leg Curls
Inverted Leg Curls - single leg
Inverted Elevated Leg Curls
Inverted Elevated Leg Curls - single leg


Leg Extension Foot Positions

Feet Inward
Feet Outward
Feet Straight


Leg Extension Exercise Variations

Dumbbell Leg Extensions
Leg Extensions
Leg Extensions - Single leg
Leg Extensions - Dual leg concentric, Single leg eccentric
Leg Extensions - Dual leg concentric, Single leg eccentric


Calf Raise Exercise Variations

Standing Calf Raise
Standing Calf Raise - single leg
Standing Calf Raise - single leg - from step
Seated Calf Raise
Seated Calf Raise - single leg
Bodyweight Seated Calf Raises (from squat position)


Dorsi Flexion Exercise Variations

Standing toe drop and raise - from step


Single Leg Hip Abduction Exercise Variations

Side Lying Straight Leg Hip Abductions
X-Band Walks
Hip Abductions - Total Hip Machine


Single Leg Hip Adduction Exercise Variations

Side Lying Straight Leg Hip Adductions
Hip Adduction - Total Hip Machine


Other Exercises

Hip Extensions – Single Leg – Total Hip Machine