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.

Dumbbell Cossack Squat
The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a lateral squat while holding a weight, enhancing strength, flexibility, and balance. This exercise is beneficial for improving hip mobility and building unilateral leg strength.
LegsIntermediate
Squat
The squat is a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It is performed by lowering the hips from a standing position and then returning to standing, while keeping the back straight and feet flat on the ground.
LegsIntermediate
Snatch Pull
Snatch Pull is an explosive barbell exercise that develops the pulling phase of the snatch without an overhead catch. It combines leg and hip extension with upper-back work to train force production and coordination for Olympic weightlifting.
LegsAdvanced
Smith Split Squat
Smith Split Squat is a split-stance lower-body exercise performed with the guided resistance of a Smith machine. It trains the quadriceps, glutes, and hamstrings while developing unilateral strength and balance.
LegsIntermediate
Barbell Hack Squat (Deeper Range)
Barbell Hack Squat (Deeper Range) is a free-weight squat with the bar held behind the legs. This variation uses a deeper squat than the shallower-range demonstration and emphasizes the quadriceps, with the glutes assisting the ascent. The trunk and grip support the load without a machine or back support.
LegsIntermediate
Walking Lunges
Walking lunges are a dynamic lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. This movement involves stepping forward into a lunge position and then alternating legs as you move forward. It enhances balance, coordination, and functional strength.
LegsBeginner
Hang Power Clean
The Hang Power Clean is a dynamic weightlifting exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back, as well as the shoulders and arms. It involves lifting a barbell from a hanging position to the shoulders in one explosive movement.
LegsAdvanced
Single Leg Seated Calf Machine Raise
The Single Leg Seated Calf Machine Raise targets the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed using a seated calf raise machine, allowing for isolated contraction of each calf muscle individually, enhancing muscle symmetry and balance.
LegsBeginner
Smith Hack Squat
Smith Hack Squat is a Smith-machine squat variation that changes body position relative to the fixed bar. It emphasizes the quadriceps and glutes through a guided lower-body squat pattern.
LegsIntermediate
Box Jumps
Box jumps are a plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench. This exercise targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stabilization. Box jumps are effective for improving explosive power, agility, and overall athletic performance.
LegsIntermediate
Dumbbell Jump
The Dumbbell Jump is a dynamic exercise that combines strength and plyometrics to enhance explosive power, particularly in the lower body. It primarily targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability.
LegsAdvanced
Barbell Walking Lunges
The Barbell Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It also engages the core for stability. This exercise involves stepping forward with one leg while maintaining a barbell across the upper back, then lowering the hips until both knees are bent at approximately 90 degrees.
LegsBeginner
Rotary Calf Raise
The Rotary Calf Raise is an exercise targeting the calf muscles, specifically the gastrocnemius and soleus. It involves a rotary motion that engages the calves through a full range of motion, enhancing muscle development and strength. This exercise is typically performed using a specialized machine that allows for controlled movement and resistance adjustment.
LegsBeginner
Half Kneeling Quad Stretch
The Half Kneeling Quad Stretch is a flexibility exercise targeting the quadriceps muscles. It is performed in a half-kneeling position, which allows for a deep stretch of the front thigh muscles while also engaging the hip flexors. This stretch is beneficial for improving flexibility, reducing muscle tightness, and enhancing overall lower body mobility.
LegsBeginner
Single-Leg Calf Raise
The Standing Single Leg Calf Raise is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed by standing on one leg and raising the heel to engage the calf muscles, enhancing balance and muscular endurance.
LegsBeginner
Single-Leg Deadlift
The Single-Leg Deadlift is a unilateral exercise that targets the hamstrings, glutes, and core. It enhances balance, stability, and coordination while also improving lower body strength. This exercise can be performed with bodyweight, dumbbells, or kettlebells.
LegsIntermediate
One-Arm Kettlebell Swing
The One Arm Kettlebell Swing is a dynamic exercise that targets the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the core and shoulders. It enhances power, coordination, and balance by requiring controlled movement and stabilization.
LegsAdvanced
Hopping High Knee Tap
The Hopping High Knee Tap is a dynamic cardio exercise that targets the lower body, particularly the quadriceps, hamstrings, calves, and glutes. It also engages the core for stability and balance. This exercise involves alternating high knee lifts with a hop, tapping each knee with the opposite hand.
LegsBeginner
Poliquin Step-Up
The Poliquin Step-Up is a lower body exercise that targets the quadriceps, glutes, and hamstrings. It is performed with a focus on controlled movement and balance, enhancing knee stability and strength. This exercise is named after Charles Poliquin, a renowned strength coach, and is particularly effective for athletes looking to improve their leg power and knee health.
LegsBeginner
Downward Dog
The Downward Dog is a fundamental yoga pose that strengthens the upper body, stretches the hamstrings, calves, and spine, and improves overall flexibility. It is often used as a transitional pose in yoga sequences and can help improve posture and balance.
LegsBeginner
Smith Squat
Smith Squat is a barbell squat performed on the guided vertical path of a Smith machine. It trains the quadriceps and glutes while the machine provides a fixed bar trajectory.
LegsIntermediate
Lunge Stretch
The Lunge Stretch is a dynamic exercise that targets the hip flexors, quadriceps, and glutes. It is effective for improving flexibility, balance, and overall lower body strength. This stretch is often used as part of a warm-up routine to prepare the body for more intense physical activity.
LegsBeginner
Front Squat
The front squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and core. It involves holding a barbell across the front of your shoulders while performing a squat, requiring greater core stability and mobility compared to the back squat.
LegsIntermediate
Treadmill Climbing
Treadmill Climbing is a cardiovascular exercise that simulates uphill walking or running. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stability. This exercise is effective for improving cardiovascular endurance, burning calories, and enhancing leg strength.
LegsBeginner