Leg exercises

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  Legs · Beginner

  Machine Hack Squat

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

  Barbell Reverse Lunges

  The Barbell Reverse Lunge is a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position while holding a barbell across the upper back, requiring balance and core stability.
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  Legs · Beginner

  Hip Circles

  A dynamic warm-up exercise that targets the hip joints, improving flexibility and mobility.
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  Legs · Intermediate

  Crossack Squat

  The Cossack Squat is a lower body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, glutes, and adductors.
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  Legs · Intermediate

  Dumbbell Side Lunges

  Dumbbell Side Lunges target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. This exercise enhances balance, stability, and lateral movement strength.
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  Legs · Intermediate

  Weighted Cossack Squat

  A unilateral lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a deep lateral squat while holding a weight, such as a dumbbell or kettlebell, to increase resistance and improve strength, balance, and flexibility.
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  Legs · Intermediate

  Dumbbell Straight Leg Deadlift (Front Hold, Deep Range)

  A hip-hinge variation performed with the dumbbells mostly in front of the legs. This demonstration shows a deeper forward hinge than the related side-hold variation. The hips move back as the torso lowers and then returns to standing under control.
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  Legs · Beginner

  Dumbbell Goblet Squat

  A lower-body squat performed with a dumbbell held in front of the chest. The front-held load emphasizes the quadriceps and glutes while supporting an upright torso position.
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  Legs · Intermediate

  Kettlebell Rear Lunge

  An alternating reverse-step lunge with one normally oriented kettlebell held in both hands at the chest. Each backward step returns to a neutral standing stance, with the front leg's quadriceps and gluteal muscles producing the rise and the trunk controlling the front-held load.
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  Legs · Intermediate

  Split Squat

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

  Barbell Split Squat

  A unilateral lower-body squat variation performed from a fixed split stance with a barbell. It develops the quadriceps, glutes, hamstrings, and balance between the legs.
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  Legs · Intermediate

  Side Lunges

  Side lunges, also known as lateral lunges, are a lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. This movement enhances balance, flexibility, and strength by engaging multiple muscle groups and stabilizing muscles.
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  Legs · Beginner

  Goblet Squat

  A lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves holding a weight, typically a dumbbell or kettlebell, close to the chest while performing a squat. This exercise helps improve core stability, balance, and overall leg strength.
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  Legs · Beginner

  Wall Sit

  A wall-supported isometric leg exercise. The quadriceps maintain a bent-knee position while the hips and trunk help keep the body steady; the wall provides back support without a seat.
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  Legs · Intermediate

  Trap Bar Deadlift

  A bilateral floor lift performed inside a hexagonal bar with neutral-grip handles beside the body. In the selected knee-flexed setup, the quadriceps and gluteal muscles extend the knees and hips to standing while the trunk and grip support the load.
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  Legs · Beginner

  Smith Calf Raises

  A strength training exercise targeting the calf muscles, primarily the gastrocnemius and soleus. Utilizing the Smith machine provides stability, allowing for controlled movement and focus on muscle contraction. This exercise is effective for building calf strength and size.
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  Legs · Advanced

  Kickboxing

  A high-intensity workout that combines elements of traditional boxing with martial arts techniques.
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  Legs · Intermediate

  Prowler Sled

  A versatile piece of equipment used for strength and conditioning. It involves pushing or pulling a weighted sled across a surface, engaging multiple muscle groups including the legs, core, and upper body. This exercise is excellent for building power, endurance, and cardiovascular fitness.
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  Legs · Beginner

  Standing Calf Raise

  An isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus.
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  Legs · Advanced

  Barbell Thruster

  A full-body barbell exercise that combines a front squat with an overhead press. It develops the legs, glutes, shoulders, triceps, power, and whole-body coordination.
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  Legs · Intermediate

  Barbell Straight Leg Deadlift

  A barbell hip-hinge exercise that emphasizes the hamstrings, glutes, and spinal erectors. Its straighter-leg setup makes it a distinct posterior-chain variation from a conventional deadlift.
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  Glutes · Advanced

  Barbell Rack Pull (Bent Knees)

  A partial deadlift from rack supports with more knee bend than the straighter-knee variation. The glutes and leg muscles extend the hips and knees, while the back, trunk and grip support the barbell. The raised starting position distinguishes this lift from a deadlift performed from the floor.
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  Legs · Beginner

  Dumbbell Walking Lunges

  A loaded lunge variation that moves forward from repetition to repetition. They train the quadriceps, glutes, and hamstrings while developing unilateral strength, balance, and coordination.
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  Legs · Beginner

  Band Lying Leg Curl

  An isolation hamstring exercise performed lying face down with elastic resistance. It focuses on knee-flexion strength in the back of the thigh.

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.