Movviva

Movviva exercise collection

Leg exercises by movement pattern

A balanced leg workout usually combines knee-dominant, hip-dominant, unilateral, and calf work instead of repeating one pattern.

How to use this collection: Choose a squat or leg press, a hinge or leg curl, and a lunge or step-up pattern. Add calf or targeted accessory work when it supports your goal and available time.

How to choose

  • Use both knee-dominant and hip-dominant movements across the week.
  • Choose unilateral work that you can perform with stable, repeatable technique.
  • Let exercise order reflect the movement you most want to improve.

24 exercises to explore

Open any movement for form cues, common mistakes, muscles worked, equipment, and related substitutions.

squat

Barbell Back Squat

Barbell and rack

 squat

Goblet Squat

Dumbbell and Kettlebell

 squat

Leg Press

Machine

 hinge

Romanian Deadlift

Barbell and rack and Dumbbell

 lunge

Split Squat

Bodyweight and Dumbbell

 squat

Barbell Front Squat

Barbell and rack

 hinge

Lying / Seated Leg Curl

Machine

 squat

Leg Extension

Machine

 hinge

Standing Calf Raise

Bodyweight, Dumbbell, and Machine

 hinge

Glute Bridge

Exercise mat

 hinge

Barbell Hip Thrust

Barbell and rack

 lunge

Step-Up

Bench, box, or chair

 lunge

Lateral Lunge

Bodyweight and Dumbbell

 hinge

Kettlebell Deadlift

Kettlebell and Dumbbell

 hinge

Single-Leg RDL

Dumbbell

 squat

Box Squat (Bodyweight)

Bench, box, or chair

 squat

Heel-Elevated Squat

Dumbbell

 hinge

Conventional Deadlift

Barbell and rack

 hinge

Trap Bar Deadlift

trap-bar

 lunge

Bulgarian Split Squat

Dumbbell

 squat

Hack Squat (Machine)

Machine

 squat

Smith Machine Squat

Machine

 hinge

Rack Pull

Barbell and rack

 hinge

Sumo Deadlift

Barbell and rack

Build the exercises into a plan

Full-body vs. split workouts: which is better?Movviva training guideHow to build a four-day upper/lower workout splitMovviva training guideWhat is the best order for exercises in a workout?Movviva training guide

Explore another collection: Dumbbell exercises for a balanced workout · Bodyweight exercises that can keep progressing · Resistance band exercises for home and travel · Back exercises for horizontal and vertical pulling

Turn leg exercises by movement pattern into a coherent week.

Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.

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