Leg Exercises - Squats, Deadlifts, Lunges and Leg Press Workouts

Workout Center

Leg Exercises - Squats, Deadlifts, Lunges and Leg Press Workouts

Browse 189 glutes and hamstrings exercises with video tutorials, equipment notes, and difficulty ratings. Free workout database from Gym Navigator.

189 exercises

All Exercises (707)

Walking Lunge: Single-Leg Strength & Stability

QuadricepsGlutes and hamstrings

Intermediate 3

Barbell Walking Double Lunge

QuadricepsGlutes and hamstringsCalves

Intermediate 1

Barbell Box Squat

QuadricepsGlutes and hamstrings

Intermediate 2

Standing Leg Curl Without a Machine

Glutes and hamstrings

Beginner 1

Barbell Squat Jump

QuadricepsGlutes and hamstrings

Expert 1

Single-Leg Box Squat

QuadricepsGlutes and hamstrings

Intermediate 1

TRAP BAR DEADLIFT

Glutes and hamstringsQuadricepsBack

Intermediate 2

Reverse Hack Squat

QuadricepsGlutes and hamstrings

Intermediate 2

Reverse Wood Chop with Lateral Lunge

ObliquesQuadricepsGlutes and hamstrings

Intermediate 1

Wood Chop with Lateral Lunge

ObliquesAbsGlutes and hamstrings

Intermediate 1

Lying Hamstrings Curl with resistance bands

Glutes and hamstrings

Beginner 1

Wall Squat

QuadricepsGlutes and hamstrings

Beginner 1

SMITH MACHINE HACK SQUAT

QuadricepsGlutes and hamstrings

Intermediate 1

Single Arm Dumbbell Clean and Press

ShouldersBackGlutes and hamstrings

Expert 2

Semi-Sumo Deadlift

Glutes and hamstringsQuadricepsBack

Intermediate 1

Alternating V-up Workout

BackGlutes and hamstringsCalvesAbs

Intermediate 6

Hip-Thrust Crunch with Oblique Twist

AbsObliquesGlutes and hamstrings

Beginner 1

Tornado Kick

Glutes and hamstringsQuadricepsObliques

Expert 1

V-Squat Machine

QuadricepsGlutes and hamstrings

Intermediate 1

Back Extension Machine

BackGlutes and hamstrings

Beginner 1

Jump

QuadricepsGlutes and hamstringsCalves

Intermediate 1

Mule Kick

Glutes and hamstringsAbsShoulders

Intermediate 1

Reverse Plank Bridge

Glutes and hamstringsAbsShoulders

Intermediate 2

Forward Lunge Bicep Curl

QuadricepsGlutes and hamstringsBiceps

Beginner 1

Showing 1–24 of 189 exercises

Leg Exercises for Building Lower Body Strength

Leg exercises target the largest muscle groups in your body - the glutes, hamstrings, quadriceps, and calves. Strong legs improve athletic performance, boost metabolism, and support daily activities like climbing stairs and carrying heavy objects.

How to Choose Leg Exercises

Beginners should start with foundational compound movements like squats and deadlifts. These exercises teach proper movement patterns and engage multiple muscle groups simultaneously.

Intermediate and advanced lifters can progress to variations like Bulgarian split squats, front squats, and unilateral exercises to address strength imbalances and build greater muscle definition.

Training Frequency for Leg Day

Most athletes benefit from training legs 1-2 times per week, allowing adequate recovery between sessions. A typical leg workout includes a mix of compound movements (heavy, lower reps) and accessory exercises (moderate weight, higher reps) to maximize strength and muscle growth.

Key Leg Muscle Groups

Glutes: The largest and strongest muscle group, responsible for hip extension and powerful movements
Hamstrings: Posterior thigh muscles that work with the glutes to extend the hips and flex the knees
Quadriceps: Anterior thigh muscles that extend the knee and drive forward movement
Calves: Lower leg muscles important for ankle mobility and pushing movements

Browse the exercises below to explore variations and find movements that work best for your training goals.

Leg Training Programs

Looking for a structured plan that puts these movements together? The lower-body days in our4-day workout plan for weight lossare built around squats, Romanian deadlifts, and leg presses, while thelean physique workout routinededicates two sessions per week to lower-body and glute development.