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)

Spanish Squat

QuadricepsGlutes and hamstrings

Intermediate 1

Prisoner Split Squat

QuadricepsGlutes and hamstrings

Intermediate 1

SINGLE LEG SQUAT WITH MINIBAND

QuadricepsGlutes and hamstrings

Expert 1

SANDBAG SQUAT AND ROTATION

QuadricepsGlutes and hamstringsObliques

Intermediate 1

DIAGONAL SQUAT AND PRESS

QuadricepsShouldersGlutes and hamstrings

Intermediate 1

STANDING CABLE REVERSE WOODCHOPPER

ObliquesAbsGlutes and hamstrings

Intermediate 1

Kettlebell Reverse Lunge to Push Press

ShouldersGlutes and hamstringsQuadriceps

Intermediate 1

Single Leg Cross Body Cone Touch to Cross Body Lunge

Glutes and hamstringsQuadricepsObliques

Intermediate 1

PENDULUM LUNGE

Glutes and hamstringsQuadriceps

Intermediate 1

Legs Resistance Band Lunge

QuadricepsGlutes and hamstrings

Beginner 1

BENCH HIP RAISE

Glutes and hamstringsAbs

Beginner 1

Gladiator Get Up

ShouldersAbsGlutes and hamstrings

Expert 1

Double Kettlebell Standard Deadlift

Glutes and hamstringsQuadricepsBack

Beginner 1

Alternating Split Squat Jump

QuadricepsGlutes and hamstringsCalves

Intermediate 1

Reverse Plank Bridge Hip Lift

Glutes and hamstringsAbsShoulders

Intermediate 1

Single-Arm Kettlebell Swing

Glutes and hamstringsBackAbs

Intermediate 2

TRX Good Morning

Glutes and hamstringsBack

Intermediate 1

Split Stance Russian Kettlebell Swing

Glutes and hamstringsBackAbs

Intermediate 1

Single Arm Kettlebell Hang clean and press

ShouldersBackGlutes and hamstrings

Expert 1

Rear Foot Elevated Kettlebell Single Leg RDL

Glutes and hamstringsBackAbs

Intermediate 1

Crossover Step up

Glutes and hamstringsQuadricepsCalves

Intermediate 1

Kettlebell Staggered Stance Hip Hinge

Glutes and hamstringsBack

Intermediate 1

GOLIAZ KETTLEBELL SWING

Glutes and hamstringsAbs

Intermediate 1

Kettlebell Squat Jump

QuadricepsGlutes and hamstringsCalves

Intermediate 1

Showing 145–168 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.