Leg Exercises - Squats, Deadlifts, Lunges and Leg Press Workouts
Browse 87 glutes and hamstrings exercises with video tutorials, equipment notes, and difficulty ratings. Free workout database from Gym Navigator.
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Rolling Squat
Wide Stance Air Squat
KB Suitcase Curtsy Squat
3 Position Clean
Behind the Neck Split Jerk
Crab Walk Hip Up
Kettlebell Cross Body Split Squat
Prisoner Curtsy Squat
Deep Sumo Squat Isolation Hold
Squat Jump Double Bounce
Prisoner Split Squat
Sandbag Squat and Rotation
Single Leg Squat with Miniband
Diagonal Squat and Press
Standing Cable Reverse Woodchopper
Kettlebell Reverse Lunge to Push Press
Single Leg Cross Body Cone Touch to Cross Body Lunge
Legs Resistance Band Lunge
Bench Hip Raise
Gladiator Get Up
Reverse Plank Bridge Hip Lift
Single-Arm Kettlebell Swing
Split Stance Russian Kettlebell Swing
Single Arm Kettlebell Hang clean and press
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.
Recovery between leg days is the variable most lifters guess at, and it's also the one worth measuring. If you'd rather see it than guess, atracker with dependable recovery dataturns "my legs still feel heavy" into something you can schedule around.
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.
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