An advanced unilateral leg exercise that places the rear foot on an elevated surface to increase the challenge and target the quadriceps and glutes.

An isolation exercise that targets the hamstring muscles through knee flexion movements using a machine, providing focused development of the back thigh muscles.

A dynamic calisthenics exercise that targets the core, shoulders, and legs through explosive tucking movements that combine elements of jumping and core engagement.

A glute-focused exercise that involves raising the hips from a lying position to target the gluteal muscles and improve hip strength and stability.