Leg Exercises

Browse our illustrated exercise guide to learn proper form, muscles worked and breathing pattern. Calculate the number of calories burned per exercise, discover all health benefits and get tips on how to achieve your fitness goals.

Leg Exercises

180 jump squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/180-jump-squat/ — 180 jump squat

Alternating dumbbell swing exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/alternating-dumbbell-swing/ — alternating dumbbell swing

Alternating side lunge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/alternating-side-lunge/ — alternating side lunge

Alternating side lunge touch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/alternating-side-lunge-touch/ — alternating side lunge touch

Ankle circles exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/ankle-circles/ — ankle circles

Ankle hops exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/ankle-hops/ — ankle hops

Arms cross side lunge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/arms-cross-side-lunge/ — arms cross side lunge

Bear squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/bear-squat/ — bear squat

Boxer squat punch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/boxer-squat-punch/ — boxer squat punch

Bulgarian split squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/bulgarian-split-squat/ — bulgarian split squat

Burpees exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/burpees/ — burpees

Butterfly stretch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/butterfly-stretch/ — butterfly stretch

Calf raises exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/calf-raises/ — calf raises

Calf stretch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/calf-stretch/ — calf stretch

Circles in the sky exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/circles-in-the-sky/ — circles in the sky

Core control rear lunge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/core-control-rear-lunge/ — core control rear lunge

Cossack squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/cossack-squat/ — cossack squat

Cross jacks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/cross-jacks/ — cross jacks

Curtsy lunge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/curtsy-lunge/ — curtsy lunge

Curtsy lunge side kick raise exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/curtsy-lunge-side-kick-raise/ — curtsy lunge kick raise

Curtsy lunge side kick exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/curtsy-lunge-side-kick/ — curtsy lunge side kick

Diamond kicks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/diamond-kicks/ — diamond kicks

Double pulse squat jump exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/double-pulse-squat-jump/ — double pulse squat jump

Dumbbell swing exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/dumbbell-swing/ — dumbbell swing

Dumbbell thrusters exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/dumbbell-thrusters/ — dumbbell thrusters

Figure 8 squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/figure-8-squat/ — figure 8 squat

Fingertip to toe jacks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/fingertip-to-toe-jacks/ — fingertip to toe jacks

Flutter kick squats exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/flutter-kick-squats/ — flutter kick squats

Forward jump shuffle back exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/forward-jump-shuffle-back/ — forward jump shuffle

Frog jumps exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/frog-jumps/ — frog jumps

Front and back lunges exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/front-and-back-lunges/ — front and back lunges

Gate swings exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/gate-swings/ — gate swings

Good Mornings Exercise Guide / @spotebi — good mornings

Pilates grasshopper exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/pilates-grasshopper/ — grasshopper

Half squat jab cross exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/half-squat-jab-cross/ — half squat jab cross

Hamstring stretch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/hamstring-stretch/ — hamstring stretch

Heel beats exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/heel-beats/ — heel beats

Heisman exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/heisman/ — heisman

High kicks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/high-kicks/ — high kicks

High knees exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/high-knees/ — high knees

In and out jacks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/in-and-out-jacks/ — in and out jacks

Inner thigh lifts exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/inner-thigh-lifts/ — inner thigh lifts

Inner thigh raise to plank exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/inner-thigh-raise-to-plank/ — inner thigh raise to plank

Inner thigh squeeze and lift exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/inner-thigh-squeeze-lift/ — inner thigh squeeze and lift

Inverted V plank exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/inverted-v-plank/ — inverted V plank

Jumping jacks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/jumping-jacks/ — jumping jacks

Jumping lunges exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/jumping-lunges/ — jumping lunges

Jump rope exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/jump-rope/ — jump rope

Jump squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/jump-squat/ — jump squat

Jump start exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/jump-start/ — jump start

Knee and elbow press up exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/knee-and-elbow-press-up/ — knee and elbow press up

Knee circles exercise guide with instructions, benefits, sets and reps. Learn proper form, calculate the number of calories burned and choose a workout. https://www.spotebi.com/exercise-guide/knee-circles/ — knee circles

Lateral step pull exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/lateral-step-pull/ — lateral step pull

Alternating lunge front raise exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/alternating-lunge-front-raise/ — lunge front raise

Lunge kicks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/lunge-kicks/ — lunge kicks

Lunge punch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/lunge-punch/ — lunge punch

Lunges exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/lunges/ — lunges

Lunge twist exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/lunge-twist/ — lunge twist

Lying hamstring curls exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/lying-hamstring-curls/ — lying hamstring curls

March in place exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/march-in-place/ — march in place

Modified jumping jacks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/modified-jumping-jacks/ — modified jumping jacks

Mountain climbers exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/mountain-climbers/ — mountain climbers

Standing open the gate exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/standing-open-the-gate/ — open the gate

Outer thigh stretch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/outer-thigh-stretch/ — outer thigh stretch

Pistol squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/pistol-squat/ — pistol squat

Plie squat calf raise exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/plie-squat-calf-raise/ — plie squat calf raise

Quad stretch exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/quad-stretch/ — quad stretch

Quick feet exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/quick-feet/ — quick feet

Reverse clamshell exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/reverse-clamshell/ — reverse clamshell

Reverse lunge medicine ball overhead press exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/reverse-lunge-medicine-ball-overhead-press/ — reverse lunge ball press

Reverse lunge shoulder press exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/reverse-lunge-shoulder-press/ — reverse lunge shoulder press

Rolling squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/rolling-squat/ — rolling squat

Run in place exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/run-in-place/ — run in place

Shoulder squeeze reverse lunge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/shoulder-squeeze-reverse-lunge/ — shoulder squeeze reverse lunge

Shrimp squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/shrimp-squat/ — shrimp squat

Side lunge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-lunge/ — side lunge

Side Lunge Band Lateral Raise Exercise Guide / @spotebi — side lunge band raise

Side lunge curl exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-lunge-curl/ — side lunge curl

Side plank front kick exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-plank-front-kick/ — side plank front kick

Side lunge front raise exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-lunge-front-raise/ — side lunge front raise

Side lunge to curtsy lunge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-lunge-to-curtsy-lunge/ — side lunge to curtsy lunge

Side lunge to leg lift exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-lunge-to-leg-lift/ — side lunge to leg lift

Side lying hip abduction exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-lying-hip-abduction/ — side lying hip abduction

Side plank front kick exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-plank-front-kick/ — side plank front kick

Side plank hip abduction exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-plank-hip-abduction/ — side plank hip abduction

Side to side hops exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-to-side-hops/ — side to side hops

Side to side squats exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/side-to-side-squats/ — side to side squats

Single leg deadlift exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/single-leg-deadlift/ — single leg deadlift

Single leg squat kickback exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/single-leg-squat-kickback/ — single leg squat kickback

Skaters exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/skaters/ — skaters

Skating windmill exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/skating-windmill/ — skating windmill

Ski abs exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/ski-abs/ — ski abs

Split squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/split-squat/ — split squat

Split squat curl exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/split-squat-curl/ — split squat curl

Squat exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/squat/ — squat

Squat Band Hip Abduction Exercise Guide / @spotebi — squat band hip abduction

Squat curl exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/squat-curl/ — squat curl

Squat jacks exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/squat-jacks/ — squat jacks

Squat with overhead tricep extension exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/squat-overhead-tricep-extension/ — squat tricep extension

Squat side kick exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/squat-side-kick/ — squat side kick

Squat thrust exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/squat-thrust/ — squat thrust

Standing leg circles exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/standing-leg-circles/ — standing leg circles

Standing mountain climbers exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/standing-mountain-climbers/ — standing mountain climbers

Step up crossover exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/step-up-crossover/ — step up crossover

Step up with knee raise exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/step-up-with-knee-raise/ — step up knee raise

Sumo side bends exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/sumo-side-bends/ — sumo side bends

Surfer burpees exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/surfer-burpees/ — surfer burpees

Surrender exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/surrender/ — surrender

Touch and hop exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/touch-and-hop/ — touch and hop

Walking lunges exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/walking-lunges/ — walking lunges

Wall sit exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/wall-sit/ — wall sit

Wall sit plie calf raise exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/wall-sit-plie-calf-raise/ — wall sit plie calf raise

Wall sit rotation exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/wall-sit-rotation/ — wall sit rotation