Leg exercises

Everything that trains the lower body sits here — quads, hamstrings, glutes and calves, from squats with no load to heavy barbell work. Narrow the list by equipment first: bodyweight moves cover a session at home, and barbells and dumbbells open up once you're in a gym. For a balanced week, pair a knee-dominant movement such as a squat or lunge with a hip hinge that loads the hamstrings.

  • Jump Squat (Feet Turned Out)

    Jump Squat (Feet Turned Out) combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
    LegsIntermediate

  • Barbell Plie Squat

    Barbell Plie Squat is a barbell squat with a particularly wide stance and outward-directed knees. The demonstrated version uses a wider stance and a more outward knee path than the separate Barbell Sumo Squat variation. The quadriceps, glutes and hip adductors work together to raise the body against the load.
    LegsIntermediate

  • Barbell Step-Up (Floor Start)

    Barbell Step-Up (Floor Start) is a lower-body strength exercise with a barbell across the upper back and a raised bench. Both feet return to the floor between repetitions, unlike the variation with the working foot kept on the bench. The quadriceps and glutes drive the ascent, while the trunk and pelvis control balance.
    LegsBeginner

  • Barbell Rack Pull (Straighter Knees)

    Barbell Rack Pull (Straighter Knees) is a partial deadlift from rack supports with less knee bend than the bent-knee variation. Hip extension drives the lift, while the back, trunk and grip support the barbell. The more extended knee position distinguishes this variation without requiring the knees to be locked.
    GlutesAdvanced

  • Barbell Hack Squat (Shallower Range)

    Barbell Hack Squat (Shallower Range) is a free-weight squat with the bar held behind the legs and a reduced depth relative to the deeper-range demonstration. It emphasizes the quadriceps, with the glutes assisting the ascent and the trunk and grip supporting the load. The shorter range distinguishes this variation; it does not by itself make the exercise suitable for an injury.
    LegsIntermediate

  • Dumbbell Step-Up (Foot on Bench Start)

    Dumbbell Step-Up (Foot on Bench Start) is a loaded step-up with the working foot already supported on the bench. Unlike the floor-start variation, the working foot stays on the bench between repetitions. Dumbbells at the sides add resistance to the quadriceps and glutes while the trunk and pelvis maintain balance.
    LegsBeginner

  • Foam Roller Calf Roll (Short Travel)

    Foam Roller Calf Roll (Short Travel) is a seated self-massage exercise for both calves using a foam roller and hand support. The pelvis moves through a shorter forward-and-back path than in the long-travel variation. This provides a more limited rolling range while retaining the same bilateral calf contact and supported setup.
    CalvesBeginner

  • Resistance Band Squat (Front Neutral-Grip Hold)

    Resistance Band Squat (Front Neutral-Grip Hold) is a band-resisted squat with the handles held in front of the body using a neutral grip. This setup directs resistance through the lower body while requiring stable upper-body positioning.
    GlutesBeginner

  • Resistance Band Squat (Lateral Handle Hold)

    Resistance Band Squat (Lateral Handle Hold) is a band-resisted squat with the handles held at the sides. The lateral handle position creates a distinct upper-body setup while loading the quadriceps and glutes through the squat pattern.
    GlutesBeginner

  • Walking on Treadmill

    Walking on Treadmill is an indoor cardiovascular exercise with adjustable speed and incline. It provides a controlled walking workload for aerobic endurance, warm-ups, and regular physical activity.
    LegsBeginner

  • Barbell Bulgarian Squat

    A unilateral lower-body exercise with the rear foot elevated on a bench and a barbell across the upper back, building single-leg strength, balance, and quad and glute development.
    LegsIntermediate

  • Band Squat

    Band Squat is a lower-body squat variation that uses resistance bands to load the glutes, quadriceps, and hamstrings. The elastic resistance adds demand throughout the squat pattern.
    LegsIntermediate

  • Barbell Overhead Squat

    Barbell Overhead Squat is an advanced full-body squat variation with the barbell held overhead. It combines lower-body strength with shoulder mobility, trunk stability, balance, and coordination.
    LegsAdvanced

  • Running

    Running is a cardiovascular exercise that involves moving at a steady pace on foot. It enhances cardiovascular endurance, burns calories, and strengthens muscles, particularly in the legs and core. Running can be performed on a treadmill or outdoors and is adaptable to various fitness levels.
    LegsAdvanced

  • Butterfly Lean Forward Stretch

    The Butterfly Lean Forward Stretch is a flexibility exercise targeting the inner thighs, hips, and lower back. It helps improve range of motion, reduce muscle tension, and enhance overall flexibility. This stretch is beneficial for athletes and individuals looking to increase mobility in the hip area.
    LegsBeginner

  • Single Leg Smith Calf Raise

    The Single Leg Smith Calf Raise is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. It is performed using a Smith machine, which provides stability and control, allowing for a focused contraction of the calf muscles. This exercise helps in developing strength and definition in the calves.
    LegsBeginner

  • Cable Terminal Knee Extension

    The Cable Terminal Knee Extension is an isolation exercise targeting the quadriceps. It involves extending the knee against resistance provided by a cable machine, focusing on strengthening and defining the front thigh muscles. This exercise is particularly beneficial for improving knee stability and enhancing overall leg strength.
    LegsIntermediate

  • Ring Leg Curl

    Ring Leg Curl is a suspended hamstring curl using gymnastic rings. The moving rings add instability, so the exercise trains hamstrings and glutes together with hip and trunk control.
    LegsBeginner

  • Happy Baby Pose

    Happy Baby Pose, or Ananda Balasana, is a supine yoga mobility posture for the hips and inner thighs. It is used to explore comfortable hip opening while promoting relaxation through the lower body and lower back.
    LegsBeginner

  • Single-Leg Extension

    The Seated One Leg Extension is an isolation exercise that targets the quadriceps muscles located at the front of the thigh. It is performed using a leg extension machine, which allows for controlled movement and precise targeting of the quadriceps. This exercise is beneficial for building strength and muscle definition in the legs.
    LegsBeginner

  • Dumbbell Deadlift

    Dumbbell Deadlift is a compound hip-hinge exercise performed with two dumbbells. It develops the glutes, hamstrings, and spinal erectors through a free-weight deadlift pattern.
    LegsIntermediate

  • Foam Roller Calf Roll (Long Travel)

    Foam Roller Calf Roll (Long Travel) is a seated self-massage exercise for both calves with the body supported on the hands and a foam roller. This variation uses a longer forward-and-back movement of the pelvis than the short-travel version, with greater movement demand on the supporting upper body. The calves receive pressure from the roller rather than performing a loaded calf raise.
    CalvesIntermediate

  • Cable Step Up

    The Cable Step-Up is a lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping onto an elevated platform while holding a cable attachment for resistance, promoting balance, coordination, and strength.
    LegsBeginner

  • Lunges

    Lunges are a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.
    LegsIntermediate