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.
Legs · Intermediate
Dumbbell Straight Leg Deadlift (Side Hold, Partial Range)
A hip-hinge variation that starts with the dumbbells beside the legs. This demonstration uses a shorter forward hinge than the related front-hold version. The hips move back and the torso returns to standing under control.
Legs · Intermediate
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.
Legs · Intermediate
Barbell Plie Squat
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.
Legs · Beginner
Barbell Step-Up (Floor Start)
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.
Glutes · Advanced
Barbell Rack Pull (Straighter Knees)
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.
Legs · Intermediate
Barbell Hack Squat (Shallower Range)
A free-weight squat with the bar held behind the legs and a reduced depth relative to the deeper-range demonstration.
Legs · Beginner
Dumbbell Step-Up (Foot on Bench Start)
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.
Calves · Beginner
Foam Roller Calf Roll (Short Travel)
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.
Glutes · Beginner
Resistance Band Squat (Front Neutral-Grip Hold)
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.
Glutes · Beginner
Resistance Band Squat (Lateral Handle Hold)
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.
Legs · Beginner
Walking on Treadmill
An indoor cardiovascular exercise with adjustable speed and incline. It provides a controlled walking workload for aerobic endurance, warm-ups, and regular physical activity.
Legs · Intermediate
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.
Legs · Intermediate
Band Squat
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.
Legs · Advanced
Barbell Overhead Squat
An advanced full-body squat variation with the barbell held overhead. It combines lower-body strength with shoulder mobility, trunk stability, balance, and coordination.
Legs · Advanced
Running
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.
Legs · Beginner
Butterfly Lean Forward Stretch
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.
Legs · Beginner
Single Leg Smith Calf Raise
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.
Legs · Intermediate
Cable Terminal Knee Extension
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.
Legs · Beginner
Ring Leg Curl
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.
Legs · Beginner
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.
Legs · Beginner
Single-Leg Extension
The Seated One Leg Extension is an isolation exercise that targets the quadriceps muscles located at the front of the thigh.
Calves · Intermediate
Foam Roller Calf Roll (Long Travel)
A seated self-massage exercise for both calves with the body supported on the hands and a foam roller.
Legs · Beginner
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.
