Jumping Jacks
Jumping Jacks target all the major muscles in the lower body, strengthening your glutes, hamstrings, quads, hips, calves, and shins.
Discover exercises for every goal — strength, endurance, flexibility, or fat loss.
How it works: Use the filters to find the right exercise for your equipment, skill level, and target muscle group. These exercises feature in our challenges, workouts, and workout plans - but we’ve also made them available for you to browse and learn from. They’re great for discovering individual exercises that target specific muscles or for finding effective alternatives.
Lateral Leap And Hop
Lateral Leap And Hop activate your quadriceps, calves, hamstrings, and glutes. This exercise can increase your coordination and balance
Lateral Plyo Squats
Lateral Plyo Squats is a multi-joint exercise that is good for people looking to improve their dynamic balance, flexibility, and agility.
Lateral Slide
Lateral Slide is a cardiovascular and calisthenics exercise that primarily targets the quads and, to a lesser degree, also targets the outer thighs, glutes, groin, and hamstrings.
Seated Calf Raise
Seated Calf Raise works the soleus muscle – muscles that sit underneath the gastrocnemius muscle. However, this is a good option for people who find it challenging to stay balanced when standing.
Seated Dumbbell Toe Raise
Seated Dumbbell Toe Raise targets the muscles in the lower leg, especially the tibialis anterior, which is located on the outer surface of the tibia, or shin.
Side Lunge Jump-Off
Side Lunge Jump-Off is a lower body workout targeting glutes, quads, hamstrings, and abs. This exercise is also good to develop hip mobility and flexibility.
Side-To-Side Shuffle Jump
Side-To-Side Shuffle Jump is a great lower body exercise; however, it also improves balance, cardiovascular endurance, and athletic coordination
Siff Jump Lunge
Siff Jump Lunge is an effective leg exercise for strengthening the primary muscle groups in your lower body, including your hip flexors, calves, hamstrings, glutes, and quads. Stiff Jumping lunges increase your power and strength as well.
Single-Leg Bent-Knee Calf Raise
Single-Leg Bent-Knee Calf Raise promote overall lower leg strength and especially works the stabilization muscles that support the ankle.
Single-Leg Donkey Calf Raise
Single-Leg Donkey Calf Raise targets the main muscles on the backs of your lower legs and can help you to build bigger calves.
Single-Leg Standing Dumbbell Calf Raise
Single-Leg Standing Dumbbell Calf Raise targets your lower leg, specifically the calves. It can also help to build bigger calves
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