Split Jacks
Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.
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.
Squat Jacks
Squat Jacks is a great exercise to add to your lower body routine as it helps you build strength and speed and improves your aerobic fitness. This exercise activates and strengthens your lower body, and by engaging your core, it also improves your stabilit...
Squat Jump Onto Box
Squat Jump Onto Box is an essential exercise that develops explosive leg and hip extension through the full squat range of motion to improve speed and acceleration.
Squat Jumps In And Out
Squat Jumps In And Out is a lower body workout that targets the glutes, quads, hips, and hamstrings while also increasing your heart rate.
Standing Barbell Calf Raise On Floor
Standing Barbell Calf Raise On Floor is a lower leg exercise that strengthens the calves and the muscles around the ankle.
Standing Calf Raise
Standing Calf Raise helps you build larger calve muscles. It also improves ankle strength and stability, helps with injury prevention, improves athletic performance,
Standing Dumbbell Calf Raise
Standing Dumbbell Calf Raise targets the lower leg and increase strength in the calves and the muscles around the ankle.
Standing IT Band Stretch
Standing IT Band Stretch helps extend, abduct, and rotate your hip. It also helps stabilize and move your knee's side while protecting the outer thigh.
Straight-Leg Calf Stretch
Straight-Leg Calf Stretch Activate the calf muscles, which serve several everyday functions, including standing and walking, so they can easily become tired or stiff.
Walking High Kicks
Walking High Kicks helps to increase the heart rate and warm up the body. When performed with proper posture, this move helps improve hip mobility as well as flexibility in the glutes and hamstrings
Walking High Knees
Walking High Knees boosts lower-body endurance and strength, improves coordination, and strengthens the abdominal muscles. This exercise primarily targets the quadriceps, hamstrings, calves, glutes, and hip flexors.
Walking Knee Hugs
Walking Knee Hugs is a good warm-up exercise to start any physical activity. It targets your abs, challenges your core, helps to trim and tone your waist, and improves mobility and flexibility in the glutes and hamstrings.
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