Start on hands and knees. Extend right arm and left leg. Hold for a few seconds, then switch sides.

Bird Dog

Lie down with your knees bent and your feet flat on the floor. Push your hips up so that your butt is elevated and your back straight. Tense your glutes and raise your hips towards the ceiling. Once you are at the highest point you can manage, hold the position for a few seconds, and then slowly return to the starting position

Glute Bridge

Goblet Squat

Take a step forward shifting your weight onto the front leg. Bend the knee of the front leg so the knee of the back leg comes close to the ground. Stand up and go into lunging with the opposite leg.

Walking Lunge

AI-generated exercise: barbell back squat

Barbell Back Squat

Barbell Romanian Deadlift (RDL)

Leg Press

Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement). You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

Dumbbell Bulgarian Split Squat

Go to your knees and ask someone to hold your ankles. Put your hands in front of you With a slight bend in your knees slowly bring your body to the ground (slower is better) Push up and reset to the starting position.

Nordic Hamstring Curl

Lie on your back on the floor with your knees bent and your feet flat on the ground. Place a barbell across your hips and grasp it with both hands. Keeping your arms straight, push through your heels to lift your hips off the ground and raise the barbell. Hold the bridge position for a moment, then slowly lower your hips back to the starting position.

Legs Workout: Quads, Hamstrings, Glutes - 6/16/2026