Leg exercises

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  Legs · Intermediate

  Single Leg Dumbbell Deadlift

  A one-leg hip hinge performed with a dumbbell in each hand. It loads the glutes and hamstrings while requiring control of the pelvis and balance on the supporting leg.
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  Legs · Intermediate

  Dumbbell Bulgarian Squat

  A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
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  Legs · Advanced

  Single-Leg Box Jump

  A unilateral plyometric exercise with takeoff from one foot and landing on the same foot on a raised box. The movement combines rapid hip, knee and ankle extension with controlled single-leg landing.
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  Legs · Beginner

  Walking Cardio

  A low-impact aerobic exercise that involves walking at a steady pace to improve cardiovascular health, endurance, and overall fitness. It can be performed on a treadmill or outdoors and is suitable for all fitness levels.
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  Legs · Beginner

  Lever Horizontal Leg Press

  A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
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  Legs · Intermediate

  Sumo Squat With Smith

  The Sumo Squat With Smith Machine is a lower body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. This variation of the squat involves a wider stance and utilizes the Smith machine for stability and control, allowing for a focused engagement of the lower body muscles.
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  Legs · Intermediate

  Single-Leg Lying Curl

  The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.
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  Legs · Beginner

  Vertical Leg Press Smith Machine

  The Vertical Leg Press on a Smith Machine is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
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  Legs · Intermediate

  Stabillity Ball Wall Squat

  The Stability Ball Wall Squat is an exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using a stability ball placed between your lower back and a wall to perform a squat with added support and balance challenge.
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  Legs · Intermediate

  Smith Rear Lunge

  A lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. Utilizing the Smith machine provides stability and control, making it suitable for both beginners and advanced lifters. This exercise helps in improving balance, coordination, and overall leg strength.
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  Legs · Beginner

  Machine Calf Raises

  Machine Calf Raises target the calf muscles, primarily the gastrocnemius and soleus. This exercise is performed using a specialized machine that allows for controlled movement and resistance, making it effective for building strength and size in the lower leg muscles.
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  Legs · Intermediate

  Pistol Box Squat

  A unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
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  Legs · Beginner

  Kettlebell Goblet Squat

  A lower-body squat with one kettlebell held by the horns at the chest, its bell hanging below the handle. The front-held load accompanies deep knee and hip flexion, with the quadriceps and gluteal muscles driving the return to standing.
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  Legs · Intermediate

  Barbell Cossack Squat

  A lateral squat variation performed with a barbell across the upper back. It trains the quadriceps, glutes, hamstrings, and adductors through a side-to-side lower-body pattern.
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  Legs · Beginner

  Jumping Jacks

  A full-body cardiovascular exercise that increases heart rate, improves endurance, and enhances coordination. This plyometric movement involves jumping to a position with legs spread wide and arms raised overhead, then returning to the starting position.
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  Legs · Intermediate

  Pogo Jumps

  A plyometric exercise designed to improve lower body explosiveness, agility, and coordination.
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  Legs · Beginner

  Prone Lying Leg Curl

  An isolation exercise targeting the hamstrings. It involves flexing the knees against resistance while lying face down on a leg curl machine. This exercise helps in strengthening the hamstrings, improving knee joint stability, and enhancing overall lower body performance.
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  Legs · Beginner

  Butterfly Stretch

  A flexibility exercise targeting the inner thighs, hips, and groin. It is commonly used to improve range of motion and reduce tension in the lower body, making it beneficial for athletes and individuals looking to enhance their flexibility.
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  Legs · Intermediate

  Smith Zercher Squat

  A front-loaded squat with the Smith-machine bar supported in the crooks of the elbows. It trains the quadriceps and glutes while the trunk and upper back support the load in front of the body.
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  Legs · Intermediate

  Zercher Squat

  A compound lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and core. It involves holding a barbell in the crook of your elbows while performing a squat, which challenges stability and engages the upper body muscles for support.
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  Legs · Intermediate

  Smith Front Squat

  A front-loaded squat performed in a Smith machine. The guided bar path supports a quad- and glute-focused squat pattern while the front position encourages an upright torso.
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  Legs · Beginner

  Rocking Frog

  A dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.
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  Legs · Intermediate

  Bulgarian Jump Squat

  A unilateral plyometric lower-body variation that combines a Bulgarian split squat with a jump. It develops the quadriceps, glutes, hamstrings, calves, balance, and explosive power.
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  Legs · Beginner

  Lizard Pose

  A yoga mobility posture that emphasizes the hip flexors, groin, and front of the hip. It is used to explore comfortable hip opening and lower-body flexibility in a low lunge position.

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.