Legs and calves

Squats, lunges, hip hinges and calf work.

Belt squat

Equipment · salle

The position: Stand on the belt squat machine's platform, belt attached at your waist connected to the load, hands free.
The movement: Squat down tracking your knees over your toes until your thighs are parallel to the floor, then drive up through your heels. No load on the spine.
Breathing: Inhale on the way down, exhale as you stand back up.

Box pistol squat

Bodyweight

The position: Stand on one leg facing a low box, the other leg extended in front of you, arms out for balance.
The movement: Lower by bending the standing knee until your glutes lightly tap the box, without fully sitting down, then drive back up through the heel.
Breathing: Inhale on the way down, exhale as you stand back up.

Barbell box squat

Equipment · barre, banc

The position: Stand in front of a box set to parallel-squat height, bar on your upper back, feet shoulder-width.
The movement: Lower by pushing your hips back until your glutes tap the box, pause without relaxing, then drive back up through your heels.
Breathing: Inhale on the way down, exhale as you stand back up.

Kettlebell burpee

Equipment · halteres

The position: Stand with a kettlebell on the floor in front of you, feet hip-width.
The movement: Bend down to grip the kettlebell, kick your feet back into a plank with hands on the handles, bring the feet back in, then stand up lifting the kettlebell.
Breathing: Exhale on the main effort, breathe freely through the rest of the sequence.

Broad-jump burpee

Bodyweight

The position: Stand with feet hip-width, arms at your sides.
The movement: Perform a regular burpee, then replace the final vertical jump with a maximal broad jump forward, landing softly with bent knees.
Breathing: Exhale at the moment of the broad jump, breathe freely through the rest of the sequence.

Burpees

Bodyweight

The position: Stand with feet hip-width, arms at your sides.
The movement: Squat down, place your hands on the floor and kick your feet back into a plank, do a push-up, bring the feet back in, then jump up with arms overhead.
Breathing: Exhale as you jump up, breathe freely through the rest of the sequence at your own pace.

Copenhagen hip adduction (bent knee)

Equipment · banc

The position: Lie on your side, forearm on the floor, the top leg's foot resting on a bench, knee bent.
The movement: Raise your hips and the bottom leg toward the bench by contracting the inner thigh of the supporting leg, then lower under control.
Breathing: Exhale as you raise the hips, inhale as you lower.

Copenhagen hip adduction (straight leg)

Equipment · banc

The position: Lie on your side, forearm on the floor, the top leg's foot resting on a bench, leg kept straight.
The movement: Raise your hips and the bottom leg toward the bench by contracting the inner thigh of the supporting leg, top leg staying straight, then lower.
Breathing: Exhale as you raise the hips, inhale as you lower.

Jump rope

Bodyweight

The position: Stand with the rope behind your heels, elbows close to the body, wrists driving the rope's spin.
The movement: Jump just high enough to clear the rope, landing on the balls of your feet with soft knees. Small, steady hops.
Breathing: Breathe in rhythm with the jumps, don't hold your breath on longer sets.

Cossack squat

Bodyweight

The position: Stand with your feet much wider than shoulder-width, toes turned slightly out.
The movement: Shift your weight onto one leg by bending that knee and dropping your hips, the other leg staying straight with the foot flat, then rise and alternate.
Breathing: Inhale on the way down, exhale as you stand back up.

Weighted backpack run

Bodyweight

The position: Weighted backpack snugly fitted on your shoulders and waist, normal running posture.
The movement: Run at a steady pace, torso upright, without letting the pack pull your shoulders back or cause excessive arching.
Breathing: Breathe deeply and steadily, adjusting your rhythm to the load you're carrying.

Calf raise on leg press

Equipment · salle

The position: Sit in the leg press with only your toes on the bottom edge of the platform, legs straight without locking the knees.
The movement: Push through the toes to raise the weight, then lower until your heels drop below the platform to stretch the calf.
Breathing: Exhale as you push, inhale on the way down.

Smith machine calf raise

Equipment · salle

The position: Bar racked on your traps like a squat, toes on a raised block, heels hanging off the edge.
The movement: Rise as high as you can onto your toes, pause briefly at the top, then lower the heels below the block.
Breathing: Exhale on the way up, inhale on the way down.

Seated calf raise

Equipment · salle

The position: Sit at the machine with the pads resting just above your knees, toes on the platform.
The movement: Push through your toes to raise your knees, then lower to fully stretch the calves. Slow tempo, no bouncing.
Breathing: Exhale as you push, inhale on the way down.

Standing machine calf raise

Equipment · salle

The position: Shoulders under the pads, toes on the platform, legs straight without locking the knees.
The movement: Rise as high as possible onto your toes, then lower until your heels drop below platform level.
Breathing: Exhale on the way up, inhale on the way down.

Donkey calf raise

Equipment · salle

The position: Torso bent forward horizontally, forearms supported, toes on the platform, load resting across the hips.
The movement: Push through the toes to rise, then lower to stretch the calves. The bent-over angle isolates the calf more than standing.
Breathing: Exhale as you push, inhale on the way down.

Standing step calf raise

Bodyweight

The position: Stand on a step with your toes on the edge, heels hanging off, one hand on a support for balance.
The movement: Rise as high as you can onto your toes, then lower your heels below the step to stretch the calf.
Breathing: Exhale on the way up, inhale on the way down.

Hack squat calf raise

Equipment · salle

The position: In the hack squat machine, toes on the lower edge of the platform, back flat against the pad.
The movement: Push through the toes to raise the weight, then lower until your heels drop below the platform.
Breathing: Exhale as you push, inhale on the way down.

Barbell forward lunge

Equipment · barre

The position: Stand with the bar resting on your upper back like a squat, feet hip-width.
The movement: Step one foot far forward and lower until the back knee grazes the floor, torso upright, then push through the front foot to return.
Breathing: Inhale on the way down, exhale as you return.

Side lunge

Bodyweight

The position: Stand with feet hip-width, hands together in front of you or on your hips.
The movement: Take a big step to the side and bend that knee while pushing your hips back, the other leg staying straight, then push back to center.
Breathing: Inhale on the way down, exhale as you return.

Forward lunges

Bodyweight

The position: Stand with hands on your hips or at your sides, feet hip-width.
The movement: Step one foot far forward and lower until the back knee grazes the floor, front knee stacked over the ankle, then return and alternate.
Breathing: Inhale on the way down, exhale as you return.

Kettlebell lunges

Equipment · halteres

The position: Stand holding one kettlebell at chest height or one in each hand at your sides.
The movement: Step one foot far forward and lower until the back knee grazes the floor, torso upright despite the load, then return and alternate.
Breathing: Inhale on the way down, exhale as you return.

Curtsy lunges

Bodyweight

The position: Stand with hands on your hips, feet hip-width.
The movement: Step one foot back and across behind the other leg diagonally, lower until the back knee grazes the floor, then return and alternate.
Breathing: Inhale on the way down, exhale as you return.

Walking lunges

Bodyweight

The position: Stand with hands on your hips or a dumbbell in each hand, feet hip-width.
The movement: Step one foot far forward and lower until the back knee grazes the floor, then drive up and bring the other foot through into the next step.
Breathing: Inhale on the way down, exhale as you drive into the next step.

Front squat

Equipment · barre

The position: Stand with the bar resting on your front shoulders, elbows high, crossed-arm or clean grip, feet shoulder-width.
The movement: Squat down keeping your torso vertical and elbows high to hold the bar in place, until your hips drop below your knees, then stand back up.
Breathing: Inhale on the way down, exhale as you stand back up.

GHD raise

Equipment · salle

The position: Thighs braced on the GHD pad, ankles locked under the rollers, torso folded forward.
The movement: Raise your torso up to align with your legs by driving with the hamstrings and glutes, without hyperextending at the top.
Breathing: Exhale as you raise the torso, inhale as you lower.

Goblet squat

Equipment · halteres

The position: Stand holding a dumbbell or kettlebell with both hands against your chest, feet shoulder-width.
The movement: Squat down tracking your knees over your toes until your elbows nearly touch the inside of your knees, then drive up through your heels.
Breathing: Inhale on the way down, exhale as you stand back up.

Hack squat

Equipment · salle

The position: Back and shoulders braced against the machine's angled pad, feet flat on the platform at shoulder width.
The movement: Lower by bending the knees to a comfortable angle, without your back leaving the pad, then drive up through your heels.
Breathing: Inhale on the way down, exhale as you stand back up.

Jumping jacks

Bodyweight

The position: Stand with feet together, arms at your sides.
The movement: Jump while spreading your feet and raising your straight arms overhead, then jump again to return to the starting position.
Breathing: Breathe in rhythm with each jump.

Kettlebell deadlift

Equipment · halteres

The position: Stand with the kettlebell on the floor between your feet, hips back, flat back, two-hand grip.
The movement: Drive through the floor to extend your hips and knees together, kettlebell close to your body, up to full lockout.
Breathing: Inhale before you pull, exhale once you're standing tall.

Kettlebell step-ups

Equipment · halteres, banc

The position: Stand facing a bench or box, kettlebell held at chest height or at your side, one foot placed on the surface.
The movement: Drive through the raised foot to bring your whole body up onto the bench, without pushing off the trailing leg, then lower under control.
Breathing: Exhale as you step up, inhale as you lower.

Kettlebell swing

Equipment · halteres

The position: Stand with feet slightly wider than shoulder-width, kettlebell held with both hands in front of you, hips slightly bent.
The movement: Swing the kettlebell back between your legs, then drive it forward with an explosive hip extension, without using your arms to lift it.
Breathing: Inhale as it swings between your legs, exhale at the moment of explosive hip extension.

Kettlebell thruster

Equipment · halteres

The position: Stand holding the kettlebell at shoulder height, elbows low, feet shoulder-width.
The movement: Squat down fully, then drive up explosively to press the kettlebell overhead in one fluid motion.
Breathing: Inhale on the way down, exhale as you press the kettlebell up.

Lying leg curl

Equipment · salle

The position: Lie face-down on the machine, rollers positioned just above your heels, hips pressed into the bench.
The movement: Bend your knees to bring your heels toward your glutes, without your hips lifting off the bench, then lower under control.
Breathing: Exhale as you curl the knees, inhale as you lower.

Seated leg curl

Equipment · salle

The position: Sit at the machine, back against the pad, rollers positioned just above your ankles, thighs locked under the front pad.
The movement: Bend your knees to bring your heels back, without your thighs lifting off the pad, then rise under control.
Breathing: Exhale as you curl the knees, inhale as you rise.

Exercise ball leg curl

Bodyweight

The position: Back on the floor, heels on an exercise ball, arms by your sides, hips lifted.
The movement: Pull your heels under your glutes while keeping the hips HIGH, then extend under control. No ball? A towel under the heels does the same job.
Breathing: Exhale as you pull in, inhale as you extend.

Leg extension

Equipment · salle

The position: Sit at the machine, back against the pad, rollers positioned just above your ankles, knees aligned with the pivot point.
The movement: Extend your knees to raise your legs to full extension, pause briefly at the top, then lower under control.
Breathing: Exhale as you extend the knees, inhale as you lower.

Single-leg extension

Equipment · salle

The position: Sit at the machine, one leg under the roller, the other resting on the floor or to the side.
The movement: Extend the knee to raise the leg to full extension, pause briefly at the top, then lower under control before switching sides.
Breathing: Exhale as you extend the knee, inhale as you lower.

Farmer's walk

Equipment · halteres

The position: Stand between or beside heavy loads, flat back, hinge at the hips to pick them up.
The movement: Walk with controlled steps, torso upright and shoulders down, without letting the loads swing or leaning to one side.
Breathing: Breathe steadily, exhale a bit harder on the toughest steps.

Step-up

Equipment · banc

The position: Stand facing a bench, one foot placed flat on the surface, torso upright.
The movement: Drive through the raised foot to bring your whole body up onto the bench, without pushing off the trailing foot, then lower under control.
Breathing: Exhale as you step up, inhale as you lower.

High knees

Bodyweight

The position: Stand with feet hip-width, torso upright, arms bent ready to drive the movement.
The movement: Run in place bringing your knees as high as possible, up to hip height, at a quick and steady pace.
Breathing: Breathe in rhythm with the pace of your legs.

10 m shuttle runs

Bodyweight

The position: Stand behind the starting line, ready to sprint, weight slightly forward.
The movement: Sprint to the line 10 meters away, touch the ground or line, then immediately head back the other way without gradually slowing down.
Breathing: Breathe freely at your own pace, catch your breath during the rest between shuttles.

Nordic hamstring curl

Bodyweight

The position: Kneel with your ankles firmly locked under a support or held by a partner, torso upright.
The movement: Let your torso fall forward as slowly as possible, resisting with the hamstrings, until you need to catch yourself with your hands.
Breathing: Inhale on the way down, exhale as you rise back up or push off your hands.

Assisted Nordic curl

Bodyweight

The position: Kneeling, ankles anchored, body braced from knees to head.
The movement: Lower as slowly as you can, braked by a band in front of you or by your hands on the floor. Push off your hands to come back up.
Breathing: Inhale on the way down, exhale as you rise.

Band-assisted Nordic curl

Equipment · elastiques

The position: Kneel with your ankles locked, a band anchored in front of you and looped around your torso or shoulders to offset part of your weight.
The movement: Let your torso fall forward, resisting with the hamstrings, the band helping to slow the descent, then rise back up if you can.
Breathing: Inhale on the way down, exhale as you rise.

Lateral shuffles

Bodyweight

The position: Stand with knees slightly bent, feet shoulder-width, torso tilted slightly forward.
The movement: Move sideways with quick short shuffle steps, without crossing your feet or standing fully upright between steps.
Breathing: Breathe in rhythm with the pace of your steps.

Pendulum squat

Equipment · salle

The position: Back braced against the machine's pivoting pad, feet flat on the platform at shoulder width.
The movement: Lower by following the machine's guided arc to a comfortable angle, then drive up through your heels. The pivot protects the lower back.
Breathing: Inhale on the way down, exhale as you stand back up.

Pin squat

Equipment · salle

The position: Under a bar resting on safety pins set to parallel-squat height, positioned on your upper back.
The movement: Lower until the bar rests on the pins, release the tension briefly, then drive up from a dead stop with no rebound.
Breathing: Inhale on the way down, exhale as you drive up from the stop.

Pistol squat

Bodyweight

The position: Stand on one leg, the other leg extended in front of you, arms out in front for balance.
The movement: Lower by bending the standing knee until your glutes nearly touch your heel, without setting the other foot down, then drive back up.
Breathing: Inhale on the way down, exhale as you stand back up.

Assisted pistol squat

Bodyweight

The position: Stand on one leg facing a support point (pole, TRX, door frame), the other leg extended in front of you.
The movement: Lower by bending the standing knee, using your hands on the support to assist, to a good depth, then drive back up through the heel.
Breathing: Inhale on the way down, exhale as you stand back up.

Horizontal leg press

Equipment · salle

The position: Sit at the horizontal press, back flat against the pad, feet flat on the platform at shoulder width.
The movement: Release the safety catches then bend your knees to about 90°, without your lower back lifting, then push to extend without slamming the lockout.
Breathing: Inhale on the way down, exhale as you push.

45° leg press

Equipment · salle

The position: Sit at the 45° incline press, back flat against the pad, feet flat on the platform at shoulder width.
The movement: Release the safety catches then bend your knees to about 90°, without your lower back lifting, then push to extend without slamming the lockout.
Breathing: Inhale on the way down, exhale as you push.

Single-leg press

Equipment · salle

The position: Sit at the press, back flat against the pad, one foot flat on the platform, the other on the floor or off to the side.
The movement: Bend the working knee to about 90°, without your lower back lifting, then push to extend the leg without slamming the lockout.
Breathing: Inhale on the way down, exhale as you push.

Sandbag carry

Equipment · halteres

The position: Stand holding a sandbag hoisted against your chest with both arms, flat back to pick it up.
The movement: Walk with controlled steps keeping the bag pressed against your torso, without letting it slip or arching your lower back.
Breathing: Breathe steadily, exhale a bit harder on the toughest steps.

Standing broad jump

Bodyweight

The position: Stand with feet hip-width, knees slightly bent, arms ready to swing back.
The movement: Swing your arms back then explode forward as far as you can, landing softly with bent knees.
Breathing: Inhale before you jump, exhale at the moment of takeoff.

Side-to-side hops

Bodyweight

The position: Stand on one leg or both, knees slightly bent, ready to hop sideways.
The movement: Hop to the side, landing softly with a bent knee, then immediately spring back the other way.
Breathing: Breathe in rhythm with each hop.

Sissy squat

Bodyweight

The position: Stand with your toes anchored (under a support or against a wall), hands holding something for balance.
The movement: Lean your torso back while bending your knees forward, heels lifting, until you feel the quads stretch, then rise back up.
Breathing: Inhale on the way down, exhale as you rise.

High-knee skips

Bodyweight

The position: Stand with feet hip-width, arms bent ready to drive the movement.
The movement: Move forward chaining a small hop on one leg while the opposite knee drives up high, in a bouncy, dynamic rhythm.
Breathing: Breathe in rhythm with the pace of your steps.

Sled push

Equipment · salle

The position: Stand behind the sled, hands on the uprights, torso tilted forward, arms nearly straight.
The movement: Push the sled forward with long strides, legs driving hard into the floor, torso staying tilted without collapsing.
Breathing: Breathe steadily, exhale a bit harder on the toughest strides.

Deadlift

Equipment · barre

The position: Stand with your shins close to the bar, feet hip-width, flat back, grip just outside your legs.
The movement: Drive through the floor to extend your hips and knees together, bar close to your body, up to full lockout without rounding your back.
Breathing: Inhale before you pull, exhale once you're standing tall.

Deficit deadlift

Equipment · barre

The position: Stand on a small raised platform a few centimeters high, shins close to the bar, flat back.
The movement: Drive through the floor to extend your hips and knees, bar close to your body, through a longer range than a standard deadlift.
Breathing: Inhale before you pull, exhale once you're standing tall.

Stiff-leg deadlift

Equipment · barre

The position: Stand holding the bar in front of your thighs, knees nearly straight, feet hip-width.
The movement: Hinge your torso forward by pushing your hips back, legs staying nearly straight, until you feel the hamstrings stretch, then return.
Breathing: Inhale on the way down, exhale as you rise.

Romanian deadlift

Equipment · barre

The position: Stand holding the bar in front of your thighs, knees slightly bent and fixed, feet hip-width.
The movement: Hinge your torso forward by pushing your hips back, bar sliding along your legs, until you feel the hamstrings stretch, then return.
Breathing: Inhale on the way down, exhale as you rise.

Single-leg Romanian deadlift

Equipment · halteres

The position: Stand on one leg, a slight bend in the supporting knee, dumbbell held in the opposite hand or both hands.
The movement: Hinge your torso forward while raising the free leg straight behind you, up to horizontal, then return by driving through the standing heel.
Breathing: Inhale on the way down, exhale as you rise.

Sumo deadlift

Equipment · barre

The position: Stand with your feet much wider than shoulder-width, toes turned out, gripping the bar inside your legs.
The movement: Drive through the floor to extend your hips and knees, torso more upright than a conventional deadlift, up to full lockout.
Breathing: Inhale before you pull, exhale once you're standing tall.

Trap bar deadlift

Equipment · salle

The position: Stand centered inside the trap bar, gripping the side handles, flat back, hips back.
The movement: Drive through the floor to extend your hips and knees together, the bar staying aligned with your center of gravity, up to full lockout.
Breathing: Inhale before you pull, exhale once you're standing tall.

Bulgarian split squat

Equipment · banc

The position: Stand with one foot raised behind you on a bench, the other foot roughly one stride in front.
The movement: Lower by bending the front knee until the back knee grazes the floor, torso upright, then drive back up through the front foot.
Breathing: Inhale on the way down, exhale as you stand back up.

Smith split squat

Equipment · salle

The position: Under the guided Smith machine bar on your upper back, one foot forward, the other back.
The movement: Lower by bending the front knee until the back knee grazes the floor, then push through the front foot to rise. The fixed rail stabilizes balance.
Breathing: Inhale on the way down, exhale as you stand back up.

Squat

Equipment · barre

The position: Stand with the bar resting on your upper back, feet shoulder-width, toes turned slightly out.
The movement: Squat down by pushing your hips back and tracking your knees over your toes, until your hips drop below your knees, then stand back up.
Breathing: Inhale on the way down, exhale as you stand back up.

Bodyweight squat

Bodyweight

The position: Standing, feet shoulder-width apart, toes slightly out, neutral back.
The movement: Lower until your thighs pass below parallel with heels on the floor, then stand. If your heels lift, shorten the range.
Breathing: Inhale on the way down, exhale as you stand.

Rotational squat

Bodyweight

The position: Stand with your hands together in front of you or holding a light load, feet shoulder-width.
The movement: Squat down normally, then as you rise rotate your torso and arms to one side, return to center on the next squat and alternate.
Breathing: Inhale on the way down, exhale as you rise and rotate.

Jump squat

Bodyweight

The position: Stand with feet shoulder-width, hands free or on your hips.
The movement: Lower into a squat, then explode through your legs to leave the ground, landing softly with bent knees before the next rep.
Breathing: Inhale on the way down, exhale at the moment of the jump.

Smith machine squat

Equipment · salle

The position: Under the guided Smith machine bar on your upper back, feet set slightly forward of your torso, shoulder-width.
The movement: Lower by bending the knees until your hips drop below your knees, staying on the bar's fixed path, then stand back up.
Breathing: Inhale on the way down, exhale as you stand back up.

Chair squat

Bodyweight

The position: Standing in front of a chair, feet hip-width apart, arms out in front for balance.
The movement: Lower over three seconds until you brush the seat, without actually sitting, then stand back up. Knees track over your toes.
Breathing: Inhale on the way down, exhale as you stand.

Butt kicks

Bodyweight

The position: Stand with feet hip-width, torso upright, arms bent ready to drive the movement.
The movement: Run in place bringing your heels toward your glutes on each step, quick and steady pace, knees pointing down.
Breathing: Breathe in rhythm with the pace of your legs.

Zercher squat

Equipment · barre

The position: Stand with the bar cradled in the crook of your elbows against your body, hands clasped under the bar, feet shoulder-width.
The movement: Squat down by pushing your hips back, torso upright so the bar doesn't roll, until your hips drop below your knees, then stand back up.
Breathing: Inhale on the way down, exhale as you stand back up.

These sheets describe how a movement is performed, not a treatment. If you are in pain or coming back from an injury, ask a health professional before resuming.