Leg exercises

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  Legs · Beginner

  Machine Belt Squat

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

  Lowbar Squat

  A compound exercise primarily targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes, and lower back.
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  Legs · Beginner

  Single-Leg Calf Raise with Dumbbell

  Single-Leg Raises with Dumbbell is an exercise targeting the lower abdominal muscles and hip flexors. It involves raising one leg at a time while holding a dumbbell between the feet, providing resistance to enhance muscle engagement and strength.
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  Legs · Beginner

  Barbell Step-Up (Foot on Bench Start)

  A lower-body strength exercise with a barbell across the upper back and the working foot already supported on a bench.
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  Legs · Intermediate

  Deadlift

  A compound exercise that targets multiple muscle groups, primarily the posterior chain, including the glutes, hamstrings, lower back, and traps. It is a fundamental strength training movement that involves lifting a loaded barbell from the ground to hip level while maintaining a neutral spine.
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  Legs · Intermediate

  Lying Butterfly Pose

  The Lying Butterfly Pose, also known as Supta Baddha Konasana, is a restorative yoga posture that focuses on opening the hips and stretching the inner thighs and groin.
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  Legs · Advanced

  Stacionary Bike

  The stationary bike is a cardiovascular exercise machine that simulates cycling.
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  Legs · Advanced

  Snatch

  A dynamic Olympic weightlifting exercise that involves lifting a barbell from the ground to overhead in one continuous motion. It requires a combination of strength, speed, flexibility, and technique. The movement is divided into several phases: the first pull, transition, second pull, and catch.
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  Legs · Beginner

  Calf Leg Press

  Calf Raises On Sled is an isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus. This exercise is performed using a leg press machine or sled, allowing for controlled movement and resistance to effectively engage and strengthen the calves.
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  Legs · Beginner

  Standing Forward Bend

  The Standing Forward Bend, also known as Uttanasana in yoga, is a fundamental exercise that stretches the hamstrings, calves, and hips while strengthening the thighs and knees. It also helps improve flexibility in the spine and promotes relaxation.
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  Legs · Intermediate

  Pin Squat

  A variation of the traditional squat where the barbell is lifted from a set of safety pins or supports within a power rack.
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  Legs · Intermediate

  Barbell Squat

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

  Seated Hip Adduction

  Targets the adductor muscles of the inner thighs. It is performed using a specialized machine that allows you to bring your legs together against resistance. This exercise is beneficial for strengthening and toning the inner thigh muscles, improving stability and balance.
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  Legs · Beginner

  Smith Chair Squat

  A lower body exercise performed using a Smith machine. It targets the quadriceps, hamstrings, glutes, and calves. The exercise involves squatting down as if sitting on an imaginary chair, providing stability and control through the guided bar path of the Smith machine.
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  Legs · Beginner

  Weighted Seated Calf Raise

  An isolation exercise targeting the calf muscles, specifically the soleus and gastrocnemius. It involves sitting on a machine with a padded lever over the knees and raising the heels by extending the ankles against resistance.
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  Legs · Advanced

  Deficit Deadlift

  A variation of the conventional deadlift performed while standing on an elevated surface, typically 1-3 inches high.
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  Legs · Intermediate

  Half Squat

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

  Seated Single Leg Hamstring Stretch

  A seated unilateral mobility exercise for the hamstrings. It targets the back of one thigh while allowing the other leg and pelvis to provide a stable base.
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  Legs · Beginner

  Barbell Calf Raise

  A strength exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting a barbell while standing on the balls of your feet, focusing on ankle plantar flexion to engage and build the calf muscles.
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  Legs · Beginner

  Narrow Stance 45 Degree Leg Press

  A compound lower body exercise targeting the quadriceps, glutes, and hamstrings.
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  Legs · Intermediate

  Weighted Sissy Squat

  An advanced lower body exercise targeting the quadriceps. It involves leaning back while keeping the hips extended and adding weight for increased resistance. This exercise requires balance, core stability, and proper technique to prevent injury.
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  Legs · Advanced

  Pistol Squat

  A unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and calves. It requires balance, strength, and flexibility, making it an advanced movement primarily used to build leg strength and improve coordination.
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  Legs · Intermediate

  Anderson Squat

  The Anderson Squat, also known as the pin squat, is a variation of the traditional squat where the barbell starts from a dead stop on safety pins or supports within a power rack.
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  Legs · Intermediate

  Standing Tibialis Raise

  Targets the tibialis anterior muscle located at the front of the lower leg. This exercise helps improve ankle stability, enhances balance, and can aid in preventing shin splints. It is particularly beneficial for athletes and individuals looking to strengthen their lower legs.

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.