Inner thigh exercises
525 exercises that work the inner thighs (adductors), easiest first.
At home or with basic kit 495
- Bound Angle — Blocks Under Knees Beginner friendly · Yoga Block
- Butterfly Stretch with Feet Further Out Beginner friendly · No equipment
- Child's Pose — Wide Knees Beginner friendly · No equipment
- Easy Pose Beginner friendly · No equipment
- Happy Baby Pose — Strap Assist Beginner friendly · Resistance Band
- Hip 90/90 — Passive Hold Beginner friendly · No equipment
- Hip Circles Beginner friendly · No equipment
- Open-the-Gate — Standing Beginner friendly · No equipment
- Reclined Butterfly Beginner friendly · No equipment
- Reclined Butterfly — Blocks Under Thighs Beginner friendly · Yoga Block
- Resistance Band Glute Bridge Beginner friendly · Resistance Band
- Side-to-Side Step Touch Beginner friendly · No equipment
- Wide-Leg Seated Stretch — Upright Beginner friendly · No equipment
- Agility Ladder — Two Feet In Each Box — Slow Beginner friendly · Agility Ladder
- Ali Shuffle — Slow Pattern First Beginner friendly · Agility Ladder
- Bound Angle Pose Beginner friendly · No equipment
- Box Step — 4-Count Forward Beginner friendly · No equipment
- Butterfly Stretch Beginner friendly · No equipment
- Chamber and Hold Beginner friendly · No equipment
- Close-the-Gate Hip Drill Beginner friendly · No equipment
- Crossover Run — Slow Beginner friendly · No equipment
- Deep Squat — Heel Elevated Beginner friendly · No equipment
- Deep Squat Hold — Bodyweight Beginner friendly · No equipment
- Deep Squat Hold — Static Beginner friendly · No equipment
- Duck Walk — Elevated Heels Beginner friendly · No equipment
- Fire Log — Block Under Knee Beginner friendly · Yoga Block
- Frog Squat Beginner friendly · No equipment
- Frog Squat — No Jump Beginner friendly · No equipment
- Garland Pose — Heels Elevated Beginner friendly · No equipment
- Gate Pose — Reduced Lean Beginner friendly · No equipment
- Half-Kneeling Hip Shift Beginner friendly · No equipment
- Happy Baby Pose Beginner friendly · No equipment
- Hip 90/90 — Hold Only Beginner friendly · No equipment
- Hip Flexor Walk Beginner friendly · No equipment
- Hip Rotation — Seated Beginner friendly · No equipment
- Hip Rotation Drill Only Beginner friendly · No equipment
- Ickey Shuffle — Slow Walkthrough Beginner friendly · Agility Ladder
- Inner Thigh Lift — Reduced Height Beginner friendly · No equipment
- Isometric Adductor Squeeze Beginner friendly · Stability Ball
- Lateral Lunge — Hands on Hips Beginner friendly · No equipment
- Lateral Step — No Hold Beginner friendly · No equipment
- Lateral Walk Beginner friendly · No equipment
- Leg Swing — Side to Side Beginner friendly · Wall / Door Frame
- Lunge with Rotation — No Reach Beginner friendly · No equipment
- Open-the-Gate Hip Drill Beginner friendly · No equipment
- Reclined Butterfly — Arms Overhead Beginner friendly · No equipment
- Reclined Pigeon — Foot on Wall Beginner friendly · Wall / Door Frame
- Resistance Band Clamshell Beginner friendly · Resistance Band
- Resistance Band Hip Adduction Beginner friendly · Resistance Band
- Resistance Band Hip Flexion Beginner friendly · Resistance Band
- Resistance Band Hip Thrust Beginner friendly · Resistance Band
- Resistance Band Lateral Walk Beginner friendly · Resistance Band
- Saw — Reduced Rotation Beginner friendly · No equipment
- Seal — No Clap Beginner friendly · No equipment
- Seated Hurdle Trail Leg Beginner friendly · No equipment
- Seated Piriformis Stretch Beginner friendly · No equipment
- Side Kick Circles — Smaller Arc Beginner friendly · No equipment
- Side Kick Up/Down — Smaller Range Beginner friendly · No equipment
- Side Lunge Adductor Stretch — Narrow Stance Beginner friendly · No equipment
- Single Leg Circle — Smaller Arc Beginner friendly · No equipment
- Slow Defensive Slide Beginner friendly · No equipment
- Slow Hip Rotation Only Beginner friendly · No equipment
- Slow Lateral Step Beginner friendly · No equipment
- Standing Leg Cradle Beginner friendly · No equipment
- Sumo Squat Beginner friendly · No equipment
- Supine Figure Four Stretch Beginner friendly · No equipment
- Supported Frog Pose Beginner friendly · Towel
- Wide-Angle Seated — Upright Beginner friendly · No equipment
- Wide-Legged Forward Fold — Hands on Hips Beginner friendly · No equipment
- Agility Ladder — Two Feet In Each Box Beginner friendly · Agility Ladder
- Anantasana — Strap Assist Beginner friendly · Yoga Strap
- Back Mount Hooks Only Beginner friendly · No equipment
- Balance Beam Walk — Forward Beginner friendly · No equipment
- Balance Board ML Tilt — Wide Stance Beginner friendly · Balance Board
- Bodyweight Get-Up Beginner friendly · No equipment
- Bodyweight Walking Lunge Beginner friendly · No equipment
- Butterfly Stretch with Forward Fold Beginner friendly · No equipment
- Cone Touch — 4-Point Beginner friendly · Training Cones
- Crossover Step — Slow Deliberate Beginner friendly · Agility Ladder
- Deep Squat with Reach Beginner friendly · No equipment
- Dragon Walk — No Rotation Beginner friendly · No equipment
- Duck Walk Beginner friendly · No equipment
- Dumbbell Sumo Squat Beginner friendly · Dumbbells
- Eagle Pose — Foot to Floor Beginner friendly · No equipment
- Entry and Foot Placement Beginner friendly · No equipment
- Extended Side Angle — Forearm on Thigh Beginner friendly · No equipment
- Fast Feet — Stationary Beginner friendly · No equipment
- Foot Fire — Stationary Beginner friendly · No equipment
- Frog Pose Beginner friendly · No equipment
- Garland Pose Beginner friendly · No equipment
- Gate Pose Beginner friendly · No equipment
- Half Guard Hip Movement Beginner friendly · No equipment
- Half Lotus Beginner friendly · No equipment
- Half-Kneeling Hip Shift with Rotation Beginner friendly · No equipment
- Head-to-Knee Pose Beginner friendly · No equipment
- Hip 90/90 Active Rotation Beginner friendly · No equipment
- Hip 90/90 Transition Beginner friendly · No equipment
- Hip CARs Beginner friendly · No equipment
- Hip Flexor Walk with Trunk Rotation Beginner friendly · No equipment
- Hip Rotation — Standing Beginner friendly · No equipment
- Hurdle Step — Over Only Beginner friendly · Mini Hurdles
- Isometric Lunge Hold Beginner friendly · No equipment
- Isometric Squat Hold Beginner friendly · No equipment
- Kettlebell Deadlift Beginner friendly · Kettlebell
- Kettlebell Goblet Squat Beginner friendly · Kettlebell
- Kettlebell Hip Thrust Beginner friendly · Kettlebell
- Kettlebell Sumo Squat Beginner friendly · Kettlebell
- Knee Slide Only Beginner friendly · No equipment
- Lateral Ape — Step (No Jump) Beginner friendly · No equipment
- Lateral Bear Walk — Knees Down Beginner friendly · No equipment
- Lateral Gecko Crawl — Slow Step Beginner friendly · No equipment
- Lateral Lunge Reach Beginner friendly · No equipment
- Lateral Step and Hold Beginner friendly · No equipment
- Legs Up the Wall — Wide-Leg Variation Beginner friendly · Wall / Door Frame
- Lizard — Hands on Blocks Beginner friendly · Yoga Block
- Lumbar-Locked Hip Rotation Beginner friendly · No equipment
- Lunge with Thoracic Rotation Beginner friendly · No equipment
- Lunge with Torso Rotation — No Weight Beginner friendly · No equipment
- Open Leg Rocker — Knees Bent Beginner friendly · No equipment
- Prying Goblet Squat Beginner friendly · No equipment
- Reclined Pigeon Beginner friendly · No equipment
- Reclining Hand-to-Big-Toe Pose Beginner friendly · No equipment
- Resistance Band Good Morning Beginner friendly · Resistance Band
- Resistance Band Hip Abduction Beginner friendly · Resistance Band
- Resistance Band Lateral Lunge Beginner friendly · Resistance Band
- Resistance Band Lunge Beginner friendly · Resistance Band
- Resistance Band Monster Walk Beginner friendly · Resistance Band
- Resistance Band Reverse Lunge Beginner friendly · Resistance Band
- Resistance Band Romanian Deadlift Beginner friendly · Resistance Band
- Resistance Band Squat Beginner friendly · Resistance Band
- Resistance Band Sumo Squat Beginner friendly · Resistance Band
- Reverse Warrior — Reduced Backbend Beginner friendly · No equipment
- Rotational Step — Walk Through Beginner friendly · Agility Ladder
- Saw Beginner friendly · No equipment
- Scissors — Walk Through Beginner friendly · Agility Ladder
- Seal Beginner friendly · No equipment
- Side Bend — Knees Down Beginner friendly · No equipment
- Side Kick — Inner Thigh Lift Beginner friendly · No equipment
- Side Kick — Small Circles Beginner friendly · No equipment
- Side Kick — Up and Down Beginner friendly · No equipment
- Side Lunge Adductor Stretch Beginner friendly · No equipment
- Side-to-Side Step Touch with Arm Reach Beginner friendly · No equipment
- Single Leg Circle Beginner friendly · No equipment
- Slow Crescent Sweep Beginner friendly · No equipment
- Squat to Stand Beginner friendly · No equipment
- Static Lateral Lunge Beginner friendly · No equipment
- Static Penetration Step Beginner friendly · No equipment
- Stationary Pivot Drill Beginner friendly · No equipment
- Stationary Stance Hold Beginner friendly · No equipment
- Step and Rotate — No Weight Beginner friendly · No equipment
- Supine Figure Four — Full Pull-In Beginner friendly · No equipment
- Supported Pigeon Pose Beginner friendly · Yoga Block
- T-Step — Walk Through Beginner friendly · Agility Ladder
- Triangle Entry Only Beginner friendly · No equipment
- Triangle Pose — Hand on Block Beginner friendly · Yoga Block
- Walking Leg Cradle Beginner friendly · No equipment
- Warrior II — Shorter Stance Beginner friendly · No equipment
- Wide-Leg Seated Adductor Stretch Beginner friendly · No equipment
- Wide-Leg Seated Stretch — Lateral Reach Beginner friendly · No equipment
- Wide-Legged Forward Fold Beginner friendly · No equipment
- Agility Ladder — Backward Run — Two Feet Each Box Some experience helps · Agility Ladder
- Agility Ladder — Lateral In-Out Some experience helps · Agility Ladder
- Agility Ladder — One Foot In Each Box Some experience helps · Agility Ladder
- Balance Beam Walk Some experience helps · No equipment
- Bodyweight Turkish Get-Up Some experience helps · No equipment
- BOSU Ball Lateral Step-Up — Slow Tempo Some experience helps · BOSU Ball
- Bound Angle — Forward Fold Some experience helps · No equipment
- Clock Reach — Front and Side Only Some experience helps · No equipment
- Corkscrew — Small Circles Some experience helps · No equipment
- Cow Face Pose Some experience helps · No equipment
- Curtsy Lunge Some experience helps · No equipment
- Deep Squat Hold with Thoracic Rotation Some experience helps · No equipment
- Deep Squat with Overhead Reach — Both Arms Some experience helps · No equipment
- Dragon Walk Some experience helps · No equipment
- Dumbbell Step Up Some experience helps · Plyo Box / Step Platform
- Extended Side Angle Pose Some experience helps · No equipment
- Fast Feet Drill Some experience helps · No equipment
- Fire Log Pose Some experience helps · No equipment
- Follow-Through Rotation Drill Some experience helps · No equipment
- Footwork Pattern — Box Step Some experience helps · No equipment
- Frog Jump Some experience helps · No equipment
- Frog Pose — Forearms Down Some experience helps · No equipment
- Gorilla Walk Some experience helps · No equipment
- Half Moon Pose — Block Support Some experience helps · Yoga Block
- Happy Baby Pose — Extended Some experience helps · No equipment
- Hip 90/90 — Torso Lean Forward Some experience helps · No equipment
- Hip 90/90 with Torso Lean Some experience helps · No equipment
- Hip Rotation — Loaded Some experience helps · Weight Plates
- In-In-Out-Out — Forward Some experience helps · Agility Ladder
- Inner Thigh Lift — Pulsed Hold Some experience helps · No equipment
- Kettlebell Figure Eight Some experience helps · Kettlebell
- Kettlebell Lunge Some experience helps · Kettlebell
- Kettlebell Romanian Deadlift Some experience helps · Kettlebell
- Kettlebell Sumo Deadlift Some experience helps · Kettlebell
- Kneeling Side Kick — Reduced Range Some experience helps · No equipment
- Lateral Bear Walk Some experience helps · No equipment
- Lateral Dumbbell Lunge Some experience helps · Dumbbells
- Lateral Footwork Drill Some experience helps · No equipment
- Lateral Lunge Some experience helps · No equipment
- Lateral Lunge with Crossover Reach Some experience helps · No equipment
- Lateral Shuffle Some experience helps · No equipment
- Lateral Shuffle — Stop on Whistle Some experience helps · No equipment
- Leg Conditioning Strike Some experience helps · No equipment
- Leg Swing — Side to Side Unsupported Some experience helps · No equipment
- Lizard Pose Some experience helps · No equipment
- Pigeon Pose Some experience helps · No equipment
- Plant and Cut — 45 Degree Some experience helps · No equipment
- Plate Figure Eight — Wider Stance Some experience helps · Weight Plates
- Pyramid Pose Some experience helps · No equipment
- Resistance Band Monster Walk with Squat Some experience helps · Resistance Band
- Resistance Band Single Leg Hip Thrust Some experience helps · Resistance Band
- Resistance Band Stiff Leg Deadlift Some experience helps · Resistance Band
- Resisted Lateral Shuffle — Light Band Some experience helps · Resistance Band
- Reverse Warrior Some experience helps · No equipment
- Rhythmic Step Pattern Some experience helps · No equipment
- Rotational Lunge — Without Jump Some experience helps · No equipment
- Rotational Step — Resistance Band Some experience helps · Resistance Band
- Sandbag Deadlift Some experience helps · Sandbag
- Sandbag Squat Some experience helps · Sandbag
- Saw — Three Pulses Some experience helps · No equipment
- Seal — Clap at Both Ends Some experience helps · No equipment
- Side Lunge Adductor Stretch with Heel-Down Some experience helps · No equipment
- Sleeping Pigeon Pose Some experience helps · No equipment
- Sleeping Vishnu Pose Some experience helps · No equipment
- Squat Jacks Some experience helps · No equipment
- Squat Jump Some experience helps · No equipment
- Squat with Pelvic Floor Integration Some experience helps · No equipment
- Stance and Motion Drill Some experience helps · No equipment
- Tree Pose Some experience helps · No equipment
- Triangle Pose Some experience helps · No equipment
- Warrior II Some experience helps · No equipment
- Wide-Angle Seated Forward Fold Some experience helps · No equipment
- World's Greatest Stretch Some experience helps · No equipment
- 180-Degree Sprint Turn — Fixed Distance Some experience helps · No equipment
- Agility Ladder — In-In-Out-Out Some experience helps · Agility Ladder
- Agility Ladder — Lateral In-Out — Both Directions Some experience helps · Agility Ladder
- Agility Ladder — Two Feet In Each Box — Maximum Speed Some experience helps · Agility Ladder
- Balance Board Mediolateral Tilt Drill Some experience helps · Balance Board
- Box-Out and Pivot Some experience helps · No equipment
- Carioca Some experience helps · No equipment
- Clock Reach Drill Some experience helps · No equipment
- Cone Touch Pattern — Star Reach Some experience helps · Training Cones
- Coordination Ladder — Crossover Step Some experience helps · Agility Ladder
- Crossover Run Some experience helps · No equipment
- Defensive Slide — Lateral Some experience helps · No equipment
- Drop Step — Post Move Some experience helps · No equipment
- Duck Walk — Backward Some experience helps · No equipment
- Eagle Pose Some experience helps · No equipment
- Fast Feet — Moving Forward Some experience helps · No equipment
- Fire Log — Forward Fold Some experience helps · No equipment
- Foam Balance — Eyes Open Some experience helps · Foam Balance Pad
- Foot Fire Drill Some experience helps · No equipment
- Gorilla Walk — Knuckles Only Some experience helps · No equipment
- Head-to-Knee — Forehead to Shin Some experience helps · No equipment
- Hip CARs — Unsupported Some experience helps · No equipment
- Hip Rotation Strike Drill Some experience helps · No equipment
- Hurdle Step — Over and Under Some experience helps · Mini Hurdles
- Kettlebell Figure Eight with Hold Some experience helps · Kettlebell
- Kettlebell Front Squat Some experience helps · Kettlebell
- Kettlebell Lateral Lunge Some experience helps · Kettlebell
- Kneeling Side Kick Some experience helps · No equipment
- Lateral Ape Some experience helps · No equipment
- Lateral Bear Crawl Some experience helps · No equipment
- Lateral Bear Walk — Band Resistance Some experience helps · Resistance Band
- Lateral Bound without Rotation Some experience helps · No equipment
- Lateral Footwork — Max Speed Some experience helps · No equipment
- Lateral Gecko Crawl Some experience helps · No equipment
- Lateral Hurdle Hop Some experience helps · Mini Hurdles
- Lateral Recovery Lunge with Reach Some experience helps · No equipment
- Lotus Pose Some experience helps · No equipment
- Lunge with Torso Rotation Some experience helps · Medicine Ball
- Marichi's Pose Some experience helps · No equipment
- Mini Hurdle Run — Forward Some experience helps · Mini Hurdles
- Mirror Drill — 2m Grid Some experience helps · No equipment
- Monkey Walk Some experience helps · No equipment
- Oblique Kick Drill Some experience helps · No equipment
- Open Leg Rocker Some experience helps · No equipment
- Orthodox-Southpaw Stance Shift Some experience helps · No equipment
- Penetration Step Drill Some experience helps · No equipment
- Prying Goblet Squat with Thoracic Rotation Some experience helps · No equipment
- Resistance Band Single Leg Deadlift Some experience helps · Resistance Band
- Resistance Band Walking Lunge Some experience helps · Resistance Band
- Reverse Lunge with Torso Rotation Some experience helps · Medicine Ball
- Reverse Warrior — Deeper Knee Bend Some experience helps · No equipment
- Rolling — Bob and Weave Drill Some experience helps · No equipment
- Sandbag Lunge Some experience helps · Sandbag
- Side Bend Some experience helps · No equipment
- Side Kick Circles — Larger Arc Some experience helps · No equipment
- Side Kick Drill Some experience helps · No equipment
- Side Kick Up/Down — Weighted Some experience helps · No equipment
- Side Plank Pose Some experience helps · No equipment
- Single Leg Circle — Leg Lower Some experience helps · No equipment
- Star Drill — 4-Point Some experience helps · Training Cones
- Star Jump Some experience helps · No equipment
- Step and Rotate — Medicine Ball Some experience helps · Medicine Ball
- Suitcase Carry with Rotation Some experience helps · Kettlebell
- Weighted Walking Lunge Some experience helps · No equipment
- Wide-Legged Forward Fold — Clasped Hands Overhead Some experience helps · No equipment
- Zigzag Sprint — Wide Angles Some experience helps · Training Cones
- 4-Corner Agility Drill Some experience helps · Training Cones
- Agility Ladder — Ali Shuffle Some experience helps · Agility Ladder
- Agility Ladder — Ickey Shuffle Some experience helps · Agility Ladder
- Agility Ladder — Scissors Some experience helps · Agility Ladder
- Agility Ladder — Single Leg Hop Some experience helps · Agility Ladder
- Agility Ladder Side Shuffle Some experience helps · Agility Ladder
- Ali Shuffle — Maximum Speed Some experience helps · Agility Ladder
- Anantasana — Both Legs Lifted Some experience helps · No equipment
- Angular Exit Drill Some experience helps · No equipment
- Arrowhead Drill — Left Break Some experience helps · Training Cones
- Arrowhead Drill — Right Break Some experience helps · Training Cones
- Axe Kick Drill Some experience helps · No equipment
- Balance Beam Walk — Arm Task Dual Some experience helps · Medicine Ball
- Balance Beam Walk — Backward Some experience helps · No equipment
- Bharadvajasana II Some experience helps · No equipment
- BOSU Ball Lateral Step-Up Some experience helps · BOSU Ball
- Box Drill Some experience helps · Training Cones
- Box Step — 8-Count with Direction Changes Some experience helps · No equipment
- Box-Out and Sprint Some experience helps · No equipment
- Clock Reach — With Tap Some experience helps · No equipment
- Cone Slalom Sprint Some experience helps · Training Cones
- Cone Touch — 8-Point Some experience helps · Training Cones
- Corkscrew Some experience helps · No equipment
- Cossack Squat Some experience helps · No equipment
- Crescent Kick Drill Some experience helps · No equipment
- Crossover Run — Maximum Speed Some experience helps · No equipment
- Deep Squat — Exhale and Engage at Bottom Some experience helps · No equipment
- Deep Squat Hold — Thoracic Rotation Both Arms Some experience helps · No equipment
- Double Kettlebell Lunge Some experience helps · Kettlebell
- Dragon Walk — Arms Extended Wide Some experience helps · No equipment
- Drop Step to Finish Some experience helps · No equipment
- Eagle Pose — Forward Fold Some experience helps · No equipment
- Fast Feet — Box Pattern Some experience helps · No equipment
- Figure Eight Cone Run Some experience helps · Training Cones
- Frog Jump — Distance Some experience helps · No equipment
- Gate Pose — Arm Bind Some experience helps · No equipment
- Guard Pass — Knee Slice Some experience helps · No equipment
- Heavy Leg Conditioning — Graduated Intensity Some experience helps · No equipment
- Illinois Agility Test — Standing Start Some experience helps · Training Cones
- Kettlebell Cossack Squat Some experience helps · Kettlebell
- Kettlebell Single Leg Hip Thrust Some experience helps · Kettlebell
- Kettlebell Single Leg RDL Some experience helps · Kettlebell
- Knee Slice to Side Control Some experience helps · No equipment
- Kneeling Side Kick — Top Hand Behind Head Some experience helps · No equipment
- Lateral Ape — Wider Lateral Steps Some experience helps · No equipment
- Lateral Bound with Rotation Some experience helps · No equipment
- Lateral Box Jump Some experience helps · Plyo Box / Step Platform
- Lateral Gecko Crawl — Eyes Closed Some experience helps · No equipment
- Lateral Shuffle — Reactive Stop Some experience helps · No equipment
- Lateral Shuffle and Touch Some experience helps · No equipment
- Level Change and Penetration Step Some experience helps · No equipment
- Lizard — Forearms on Floor Some experience helps · No equipment
- Mini Hurdle Run — Alternating Lead Leg Some experience helps · Mini Hurdles
- Mini Hurdle Run — Lateral Some experience helps · Mini Hurdles
- Mini Hurdle Run — Lateral Both Directions Some experience helps · Mini Hurdles
- Monkey Walk — Speed Some experience helps · No equipment
- Mount Escape — Hip Bump Sweep Some experience helps · No equipment
- Penalty Kick Approach — Plant and Strike Some experience helps · Sport Ball
- Plant and Cut Some experience helps · No equipment
- Proprioception Step — Perturbation Board Some experience helps · Balance Board
- Reactive Stance Drill with Partner Some experience helps · No equipment
- Resisted Lateral Shuffle — Band Some experience helps · Resistance Band
- Skater Jump Some experience helps · No equipment
- Sumo Deadlift High Pull Some experience helps · No equipment
- Sumo Jump Squat Some experience helps · No equipment
- Supta Padangusthasana — Side Variation Some experience helps · No equipment
- Tree Pose — Eyes Closed Some experience helps · No equipment
- Wide-Angle Seated — Chest to Floor Some experience helps · No equipment
- Zigzag Sprint Drill Some experience helps · Training Cones
- 4-Corner Drill — Sprint + Shuffle + Backpedal Advanced · Training Cones
- Agility Ladder — Backward Run — One Foot Each Box Advanced · Agility Ladder
- Agility Ladder — High Knees — Arms Drive Advanced · Agility Ladder
- Agility Ladder — Rotational Step Advanced · Agility Ladder
- Agility Ladder — T-Step / Crossover Advanced · Agility Ladder
- Armbar from Guard — Full Extension Advanced · No equipment
- Armbar Setup from Guard Advanced · No equipment
- Arrowhead Drill Advanced · Training Cones
- Axe Kick — Maximum Height Advanced · No equipment
- Back Mount — Choke Entry Drill Advanced · No equipment
- Back Mount and Control Drill Advanced · No equipment
- Balance Beam Walk — Eyes Closed Advanced · No equipment
- Balance Board ML Tilt — Combined Circular Advanced · Balance Board
- Body Lock to Side Trip Advanced · No equipment
- Box Drill — Backward Segments Advanced · Training Cones
- Box Step — Eyes Closed Advanced · No equipment
- Broad Jump to Lateral Shuffle Advanced · No equipment
- Clinch Knee and Sweep Advanced · No equipment
- Cone Slalom — Tight Spacing Advanced · Training Cones
- Cone Touch — Reactive (coach calls) Advanced · Training Cones
- Corkscrew — Arms Lifted Advanced · No equipment
- Crossover Step — Max Speed Advanced · Agility Ladder
- Defensive Slide to Sprint Advanced · No equipment
- Diagonal Bound Advanced · No equipment
- Double Leg Takedown Drill Advanced · No equipment
- Explosive Penetration Step Advanced · No equipment
- Extended Side Angle — Bound Advanced · No equipment
- Figure Eight — Tight Cones Advanced · Training Cones
- Fish Pose — Lotus Legs Advanced · No equipment
- Foot Fire — to Sprint on Cue Advanced · No equipment
- Foot Fire — with Direction Change on Cue Advanced · No equipment
- Garland Pose — Crow Entry Advanced · No equipment
- Half Guard Sweep Advanced · No equipment
- Half Guard Sweep to Top Position Advanced · No equipment
- Half Moon Pose — Extended Free Arm Advanced · No equipment
- Head Kick — High Roundhouse Advanced · No equipment
- Hip Bump to Kimura Advanced · No equipment
- Hip Throw Drill Advanced · No equipment
- Hurdle Step — Speed Pattern Advanced · Mini Hurdles
- Illinois Agility Test Advanced · Training Cones
- In-In-Out-Out — Backward Advanced · Agility Ladder
- Inner Thigh Throw — Full Speed Advanced · No equipment
- Inside-Outside Crescent Combination Advanced · No equipment
- Kettlebell Overhead Lunge Advanced · Kettlebell
- Kettlebell Windmill Advanced · Kettlebell
- L-Drill Advanced · Training Cones
- L-Drill — Left Lead Advanced · Training Cones
- L-Drill — Right Lead Advanced · Training Cones
- Lateral Shuffle — Stop + Direction Reverse on Cue Advanced · No equipment
- Lateral Step and Hold — Eyes Closed Advanced · No equipment
- Loaded Hip Rotation Strike — Medicine Ball Advanced · Medicine Ball
- Mirror Drill Advanced · No equipment
- Multi-Direction Cone Touch — Single Leg Advanced · Training Cones
- Number Cone Drill Advanced · Training Cones
- Oblique Kick to Takedown Entry Advanced · No equipment
- Open Leg Rocker — Hands Released Advanced · No equipment
- Outdoor Sprint Intervals Advanced · No equipment
- Outer Leg Reap Drill Advanced · No equipment
- Pro Agility Shuttle Advanced · Training Cones
- Recovery Lunge at Full Stretch Advanced · No equipment
- Rotational Lunge Jump Advanced · No equipment
- Sandbag Get-Up Advanced · Sandbag
- Sandbag Rotational Swing — Lateral Step Advanced · Sandbag
- Scissors — Maximum Speed Advanced · Agility Ladder
- Shoulder Stand — Lotus Legs Advanced · No equipment
- Side Bend — With Rotation Advanced · No equipment
- Side Kick with Pivot Entry Advanced · No equipment
- Single Leg Hop — Maximum Speed Advanced · Agility Ladder
- Single Leg Lateral Hop Advanced · No equipment
- Single Leg Squat with Perturbation Advanced · Medicine Ball
- Single Leg Takedown Drill Advanced · No equipment
- Somatosensory Balance Drill — Foam Eyes Closed Advanced · Foam Balance Pad
- Split Step to Lateral Sprint Advanced · No equipment
- Sprint Shuttle Advanced · No equipment
- Star Drill Advanced · Training Cones
- Star Side Plank Advanced · No equipment
- Step and Rotate — Explosive Advanced · Medicine Ball
- Straddle L-Sit Advanced · No equipment
- T-Drill Advanced · Training Cones
- Triangle Choke Setup Advanced · No equipment
- W-Drill Advanced · Training Cones
- 180-Degree Sprint Turn — Reactive Advanced · No equipment
- Agility Ladder — Single Leg Hop Each Box Advanced · Agility Ladder
- Arrowhead Drill — Reactive Advanced · Training Cones
- Cross-Court Sprint with Slide Return Advanced · No equipment
- Double Kettlebell Windmill Advanced · Kettlebell
- Full Sprint Approach and Strike Advanced · Sport Ball
- Glide Shot Put Pattern Advanced · Medicine Ball
- Head Kick — Maximum Extension Advanced · No equipment
- Ickey Shuffle — Maximum Speed Advanced · Agility Ladder
- Illinois Agility Test — Timed Maximal Advanced · Training Cones
- Inner Thigh Throw Drill Advanced · No equipment
- Kettlebell Overhead Squat Advanced · Kettlebell
- Kettlebell Pistol Squat Advanced · Kettlebell
- Knee-Sweep-Back Position Advanced · No equipment
- L-Drill — Timed Advanced · Training Cones
- Lateral Bound with Rotation — Weighted Vest Advanced · Weighted Vest
- Mirror Drill — 4m Grid Advanced · No equipment
- Mirror Drill — with Feints Advanced · No equipment
- Monkey Pose Advanced · No equipment
- Plant and Cut — 90 Degree Advanced · No equipment
- Plant and Cut — Reactive (visual cue) Advanced · No equipment
- Pro Agility Shuttle — Reactive Start Advanced · Training Cones
- Pro Agility Shuttle — Timed Advanced · Training Cones
- Reactive Agility — Auditory Cue Advanced · No equipment
- Reactive Agility Drill — Visual Cue Advanced · No equipment
- Resisted Lateral Shuffle — Heavy Band Advanced · Resistance Band
- Rotational Lunge Jump — Weighted Advanced · No equipment
- Rotational Step — Max Speed Advanced · Agility Ladder
- Star Drill — 8-Point Advanced · Training Cones
- Star Drill — Reactive (coach calls direction) Advanced · Training Cones
- T-Drill — Reactive (signal at each cone) Advanced · Training Cones
- T-Drill — Timed Advanced · Training Cones
- T-Step — Max Speed Advanced · Agility Ladder
- Tree Pose — On BOSU Ball Advanced · BOSU Ball
- Triangle Choke — Full Finish Drill Advanced · No equipment
- Turkish Get-Up Advanced · Kettlebell
- Turkish Get-Up with Pause at Each Position Advanced · Kettlebell
- Utthita Hasta — Side Extension Advanced · No equipment
- W-Drill — Reactive Advanced · Training Cones
- W-Drill — Timed Advanced · Training Cones
- Zigzag Sprint — Tight Angles Advanced · Training Cones
- Foam Balance — Eyes Closed + Arm Task Expert · Foam Balance Pad
- Hanumanasana — Arms Overhead Expert · No equipment
- Kettlebell Sots Press Expert · Kettlebell
- Reactive Agility — Random LED Light System Expert · No equipment
- Pincha — Lotus Legs Expert · No equipment
With gym equipment 30
- Wide Stance — Reduced Range Beginner friendly · Pilates Reformer
- Footwork — Pilates Stance Beginner friendly · Pilates Reformer
- Footwork — Wide Stance Beginner friendly · Pilates Reformer
- Machine Hip Adduction Beginner friendly · Hip Adductor Machine
- Cable Hip Adduction Beginner friendly · Cable Machine
- Side Splits — Lighter Spring Beginner friendly · Pilates Reformer
- Footwork Pilates Stance — Tendon Stretch Integration Some experience helps · Pilates Reformer
- Side Splits Some experience helps · Pilates Reformer
- Wide Stance — Pause at Bottom Some experience helps · Pilates Reformer
- Coordination Some experience helps · Pilates Reformer
- Eve's Lunge Some experience helps · Pilates Reformer
- Hurdle Trail Leg Drill Some experience helps · Full-Size Hurdles
- Rotational Step — Lateral with Cable Some experience helps · Cable Machine
- Sled Drag Some experience helps · Sled
- Sled Hip Drag Some experience helps · Sled
- Stationary Bike Interval Some experience helps · Stationary Bike
- Tyre Drag Some experience helps · Tyre
- Long Spine Massage Some experience helps · Pilates Reformer
- Lunge with Torso Rotation — Cable Some experience helps · Cable Machine
- Trail Leg at Speed Some experience helps · Full-Size Hurdles
- Barbell Step-Up Advanced · Barbell, Plyo Box / Step Platform
- Coordination — Three Opens Advanced · Pilates Reformer
- Copenhagen Plank Advanced · Weight Bench
- Rotational Step — Explosive Advanced · Cable Machine
- Side Splits — Single Leg Standing Advanced · Pilates Reformer
- Sumo Deadlift Advanced · Barbell
- Treadmill Sprint Interval Advanced · Treadmill
- Eve's Lunge — With Rotation Advanced · Pilates Reformer
- Long Spine — Extended Open Phase Advanced · Pilates Reformer
- Yoke Carry Advanced · Yoke