Leg exercises

• 

  Legs · Intermediate

  Smith Romanian Deadlift

  A compound exercise targeting the hamstrings, glutes, and lower back.
• 

  Legs · Intermediate

  Dumbbell Lunges

  A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
• 

  Legs · Intermediate

  Sumo Squat off Stepbox

  A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. By performing this squat variation on a stepbox, you increase the range of motion and engage stabilizing muscles for improved balance and strength.
• 

  Legs · Intermediate

  Dumbbell Romanian Deadlift

  A hip-hinge strength exercise with dumbbells that targets the hamstrings, glutes, and spinal erectors. It is a free-weight Romanian deadlift variation for the posterior chain.
• 

  Legs · Advanced

  Treadmill Run

  A cardiovascular exercise performed on a treadmill machine, designed to improve aerobic fitness, endurance, and overall cardiovascular health. It allows for controlled speed, incline, and duration settings, making it suitable for various fitness levels.
• 

  Legs · Beginner

  Dumbbell Lying Leg Curl

  An isolation hamstring exercise performed face down on a bench with a dumbbell held between the feet. It targets knee-flexion strength in the back of the thigh.
• 

  Legs · Intermediate

  B Stance Romanian Deadlift

  A unilateral variation of the traditional Romanian Deadlift, designed to target the hamstrings, glutes, and lower back.
• 

  Legs · Intermediate

  Cyclist Squat

  A variation of the traditional squat that emphasizes the quadriceps by altering the foot positioning and range of motion.
• 

  Legs · Beginner

  Leg Press

  A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It is performed using a leg press machine, where the user pushes a weighted platform away using their legs. This exercise is effective for building strength and muscle mass in the lower body.
• 

  Legs · Beginner

  Side Leg Swings

  A dynamic stretching exercise that targets the hip flexors, abductors, and adductors. This movement helps improve flexibility, balance, and prepares the lower body for more intense physical activity.
• 

  Legs · Intermediate

  Jefferson Curl

  A mobility and flexibility exercise targeting the posterior chain, particularly the hamstrings, lower back, and spinal erectors. It involves a controlled, weighted spinal flexion from a standing position, promoting spinal articulation and flexibility.
• 

  Legs · Beginner

  Seated Forward Fold

  The Seated Forward Fold, also known as Paschimottanasana in yoga, is a seated stretch targeting the hamstrings, lower back, and spine. This exercise enhances flexibility, promotes relaxation, and can help improve posture by lengthening the spine and releasing tension in the back muscles.
• 

  Legs · Intermediate

  Cable Romanian Deadlift

  A cable hip-hinge variation that targets the hamstrings, glutes, and spinal erectors. The lower cable provides continuous resistance through the Romanian deadlift pattern.
• 

  Legs · Intermediate

  Bench Front Squat

  A compound lower body exercise that targets the quadriceps, glutes, and core. It involves performing a front squat with the added stability of a bench to guide depth and form. This variation is particularly useful for beginners or those working on improving squat depth and technique.
• 

  Legs · Beginner

  Kneeling Hamstring Stretch

  A flexibility exercise targeting the hamstring muscles located at the back of the thigh. This stretch helps improve flexibility, reduce muscle tension, and prevent injuries by elongating the hamstrings.
• 

  Legs · Intermediate

  Reverse Nordic Curl

  The Kneeling Sissy Squat is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the core and hip flexors. This variation involves kneeling on the ground, which reduces strain on the knees and allows for a greater focus on the quads by isolating them more effectively.
• 

  Legs · Intermediate

  Sissy Squat

  An advanced lower body exercise that primarily targets the quadriceps, while also engaging the core and hip flexors. It is performed with a focus on maintaining a straight line from the knees to the shoulders, emphasizing knee flexion and extension.
• 

  Legs · Beginner

  Single-Leg Seated Calf Raise with Dumbbell

  An isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed seated, allowing for focused contraction of one leg at a time, enhancing muscle symmetry and strength.
• 

  Legs · Advanced

  Assault Air Bike

  A high-intensity cardio machine that combines the benefits of cycling and upper body workouts.
• 

  Legs · Intermediate

  Jump Squat (Feet Forward)

  Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees face more forward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
• 

  Legs · Advanced

  Clean and Jerk

  A two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position.
• 

  Legs · Intermediate

  Box Squat

  A strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back.
• 

  Legs · Beginner

  Swiss Ball Leg Curl

  An effective exercise targeting the hamstrings, glutes, and core muscles. It involves using a Swiss ball to perform leg curls while lying on your back, which adds an element of instability to engage stabilizing muscles.
• 

  Legs · Advanced

  Weighted Pistol Squat

  An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core.

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.