Leg exercises

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  Legs · Beginner

  Single Leg Press

  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.
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  Legs · Intermediate

  Bulgarian Squat Smith

  The Bulgarian Split Squat Smith is a lower body exercise that targets the quadriceps, glutes, and hamstrings.
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  Legs · Intermediate

  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.
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  Legs · Beginner

  Standing Leg Curl

  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.
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  Legs · Intermediate

  Dumbbell Squat

  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.
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  Legs · Beginner

  Seated Calf Raise

  An isolation exercise targeting the soleus muscle in the lower leg.
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  Legs · Intermediate

  Resistance Band Hip Adduction

  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.
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  Legs · Beginner

  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.
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  Legs · Intermediate

  Nordic Hamstring Curl

  An advanced kneeling hamstring-strength exercise with the ankles anchored.
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  Legs · Beginner

  Seated Leg Curl

  An isolation exercise targeting the hamstring muscles located at the back of the thigh.
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  Legs · Beginner

  Roll Foot

  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.
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  Legs · Beginner

  Leg Press Wide Stance

  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.
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  Legs · Beginner

  Bulgarian Bag Walking Lunges

  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.
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  Legs · Intermediate

  Split Squat Front Foot Elevated

  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.
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  Legs · Intermediate

  Barbell Sumo Squat

  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.
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  Legs · Intermediate

  Dumbbell Split Squat

  A split-stance lower-body strength exercise performed with dumbbells. It trains the quadriceps, glutes, and hamstrings while developing unilateral leg strength and balance.
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  Legs · Beginner

  Leg Swings

  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.
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  Legs · Beginner

  Standing Quadriceps Stretch

  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.
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  Legs · Advanced

  Stair Climber

  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.
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  Legs · Intermediate

  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.
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  Legs · Beginner

  Lying Quadriceps Stretch

  An effective exercise for increasing flexibility in the quadriceps muscles located at the front of the thigh.
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  Legs · Beginner

  Box step-up

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

  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.
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  Legs · Advanced

  Power Clean

  A dynamic, full-body exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the shoulders, traps, and core.

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.