For women · Standing
Squat with Leg Raise
LegsCore
Sink into a squat with your hands in a prayer position, then stand and lift one leg out while reaching the opposite arm in that direction to tap hand to foot
For womenStanding
Left Side Squat to Knee Raise
A standing legs and core exercise from the women’s track. Draw your hands behind your head with elbows wide and step into a squat to the left, then push back to center and lift your left knee.
How to do it
Draw your hands behind your head with elbows wide and step into a squat to the left, then push back to center and lift your left knee
Use your core to stabilize as the knee rises, finishing each repetition with balance and control
What you should feel
Your thighs and glutes working as you squat to the left, and your lower abs lifting the left knee.
About these numbers and scores
Practice history covers September 28 – October 25, 2026. Difficulty and clarity come from the app’s exercise content.
- Times practiced. One record per exercise per saved workout. We count the exercise when it is marked complete, the workout is marked complete and its logged duration is positive. This movement has 5,406 counted records in this window. A repeated practice in another workout adds another record. Zero means no qualifying record was found in this window.
- Popularity. A count ranking within the women’s track. Only exercises with counted practices are ranked; equal counts share a place. Plan placement and repeat users affect the ranking.
- Days per active week. We count different local practice dates for each account in each Monday–Sunday week, then average those counts. Only weeks when that account practiced this exercise are included. Here that is 5,345 account-days ÷ 4,733 active account-weeks. We show the average when at least 10 accounts contributed. It describes this history; it is not a recommended weekly schedule.
- Difficulty. 2/5 — lower demand on the app’s content scale. Higher means more demanding. This is a fixed exercise score; it is not calculated from usage or a personal assessment.
- Clarity. 4/5 — clearer to follow on the app’s content scale. It describes how clearly the instructions and demonstration specify the movement. This is a content score, not a percentage of users who understood it or an average user review.
- In a workout. The movement’s default time block in the app. Pauses and settings can change elapsed practice time. It is not a repetition count.
These are saved app records, not verified repetitions or movement quality. Anonymous, unsynced and deleted histories can be missing. Accounts are not a one-to-one count of people, and this snapshot has no comprehensive staff/test-account exclusion.
Full method, scale and data coverageTry instead
The exercises the app offers in its place: easier, harder or just different.
For women · Lying on your back
Lateral Knee Drops
CoreLegs
Lift your knees up while keeping your toes on the ground, lower your knees to one side, then bring them back through center before switching
Workouts with this exercise
Ready-made sessions that include left side squat to knee raise.
9 min12 movements
12 min16 movements
For womenIntermediateGlutes
Glute Volume Builder
Increased glute volume with hamstring line strengthening.
14 min18 movements
For womenAdvancedGlutes
Glute Burn Finisher
Glutes, lunges, and a strong posterior chain finisher workout.
15 min20 movements
For womenIntermediateLegs
Lower Body Stability
Legs, glutes, and side-squat work for lower-body stability.
12 min16 movements
For womenIntermediateLegs
Leg Builder Circuit
Extended legs session with squats, lunges, and glute work.
14 min18 movements
15 min20 movements
15 min20 movements
16 min21 movements
12 min16 movements
Plans with this exercise
- Women’s Beginner Plan8 days of 30, from day 1
- Women’s Easy Plan7 days of 30, from day 2
- Women’s Intermediate Plan4 days of 30, from day 4
- Women’s Advanced Plan4 days of 30, from day 4
- Women’s Expert Plan4 days of 30, from day 4