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 Rope

    Jump rope is a cardiovascular exercise that involves jumping over a swinging rope. It enhances coordination, agility, and cardiovascular endurance. This exercise can be performed at varying intensities and is effective for burning calories and improving overall fitness.
    LegsAdvanced

  • Single Leg Press

    The Single Leg Press is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed using a leg press machine and focuses on one leg at a time, allowing for improved muscle balance and unilateral strength development.
    LegsBeginner

  • Bulgarian Squat Smith

    The Bulgarian Split Squat Smith is a lower body exercise that targets the quadriceps, glutes, and hamstrings. Utilizing a Smith machine provides stability and control, making it ideal for focusing on form and muscle engagement. This exercise involves performing a split squat with one foot elevated behind you on a bench or platform.
    LegsIntermediate

  • Terminal Knee Extension

    Terminal Knee Extension (TKE) is an exercise that targets the quadriceps, particularly the vastus medialis oblique (VMO), and is often used for knee rehabilitation and strengthening. It involves extending the knee from a slightly bent position to full extension against resistance, typically using a resistance band.
    LegsIntermediate

  • Standing Leg Curl

    The Standing Leg Curl is an isolation exercise targeting the hamstrings. It is performed using a leg curl machine where the user stands upright, engaging the hamstrings through knee flexion. This exercise helps in strengthening the posterior chain and improving knee stability.
    LegsBeginner

  • Dumbbell Squat

    Dumbbell Squat is a free-weight lower-body squat performed with dumbbells. It emphasizes the quadriceps and glutes, with the trunk and hips contributing to stable loaded movement.
    LegsIntermediate

  • Seated Calf Raise

    The Seated Calf Raise is an isolation exercise targeting the soleus muscle in the lower leg. It involves flexing the ankle joint while seated, using a machine designed to provide resistance through a padded lever resting on the knees. This exercise emphasizes the development of the calf muscles, particularly when performed with controlled movements and appropriate weight.
    LegsBeginner

  • Resistance Band Hip Adduction

    The Resistance Band Hip Adduction exercise targets the inner thigh muscles, specifically the adductors. It involves using a resistance band to create tension, which helps in strengthening and toning the inner thighs. This exercise is beneficial for improving hip stability and overall lower body strength.
    LegsIntermediate

  • Smith Machibe Glute Kickback

    The Smith Machine Glute Kickback is a lower body exercise targeting the gluteal muscles. It utilizes the Smith machine to provide stability and control, allowing for focused activation of the glutes. This exercise is beneficial for building strength and muscle definition in the posterior chain.
    LegsBeginner

  • Nordic Hamstring Curl

    Nordic Hamstring Curl is an advanced kneeling hamstring-strength exercise with the ankles anchored. It strongly emphasizes eccentric control of the hamstrings and posterior-chain strength.
    LegsIntermediate

  • Seated Leg Curl

    The Seated Leg Curl is an isolation exercise targeting the hamstring muscles located at the back of the thigh. It is performed using a leg curl machine where the user sits with their legs extended and curls them back towards the body against resistance. This exercise helps in strengthening and toning the hamstrings, improving knee stability and overall leg strength.
    LegsBeginner

  • Roll Foot

    Roll Foot is a self-myofascial release drill for the underside of the foot, typically using a small roller or ball. It is used for local tissue work and comfortable foot mobility rather than strength training.
    LegsBeginner

  • Leg Press Wide Stance

    The Leg Press Wide Stance is a compound lower body exercise targeting the quadriceps, hamstrings, glutes, and adductors. By positioning the feet wider than shoulder-width apart on the platform, this variation emphasizes the inner thighs and glutes more than a standard leg press.
    LegsBeginner

  • Bulgarian Bag Walking Lunges

    Bulgarian Bag Walking Lunges are a dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and core. This exercise involves performing lunges while carrying a Bulgarian Bag, adding resistance and challenging balance and coordination.
    LegsBeginner

  • Split Squat Front Foot Elevated

    The Split Squat Front Foot Elevated is a lower body exercise that targets the quadriceps, glutes, and hamstrings. Elevating the front foot increases the range of motion, enhancing muscle activation and flexibility. This exercise also engages the core for stability and balance.
    LegsIntermediate

  • Barbell Sumo Squat

    Barbell Sumo Squat is a wide-stance squat with a barbell across the upper back. It trains the quadriceps and glutes, with the hip adductors contributing to the ascent. The demonstrated stance and outward knee path are less pronounced than in the separate Barbell Plie Squat variation.
    LegsIntermediate

  • Dumbbell Split Squat

    Dumbbell Split Squat is a split-stance lower-body strength exercise performed with dumbbells. It trains the quadriceps, glutes, and hamstrings while developing unilateral leg strength and balance.
    LegsIntermediate

  • Leg Swings

    Leg Swings are a dynamic stretching exercise that targets the hip flexors, hamstrings, and glutes. They are commonly used as a warm-up to increase flexibility and range of motion in the lower body, preparing it for more intense physical activity.
    LegsBeginner

  • Standing Quadriceps Stretch

    Standing Quadriceps Stretch is a static stretch for the muscles at the front of the thigh, performed one leg at a time. The standing position combines quadriceps stretching with balance and can be adapted with external support.
    LegsBeginner

  • Stair Climber

    The Stair Climber is a cardio exercise machine that simulates the action of climbing stairs. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing cardiovascular benefits. This exercise helps improve endurance, strength, and overall fitness levels.
    LegsAdvanced

  • Deep Squat to Wide Fold with Foot Hold

    The 'Deep Squat to Wide Fold with Foot Hold' is a dynamic flexibility exercise that combines a deep squat with a forward fold, enhancing lower body mobility and flexibility. This exercise targets the hips, hamstrings, and lower back, promoting improved range of motion and stability.
    LegsIntermediate

  • Lying Quadriceps Stretch

    The Lying Quadriceps Stretch is an effective exercise for increasing flexibility in the quadriceps muscles located at the front of the thigh. This stretch helps in improving range of motion, reducing muscle tension, and preventing injuries. It is particularly beneficial for athletes and individuals involved in activities that require strong and flexible legs.
    LegsBeginner

  • Box step-up

    The box step-up is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. It involves stepping onto an elevated platform with one foot and then bringing the other foot up to stand fully on the box before stepping back down. This exercise improves balance, coordination, and unilateral leg strength.
    LegsBeginner

  • High-Bar Squat

    The Highbar Squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves placing the barbell on the upper traps, maintaining an upright torso, and descending into a squat position while keeping the knees aligned with the toes.
    LegsIntermediate