Leg Exercises
Your legs hold some of the largest muscles in your body, including the quads, hamstrings, glutes and calves. Training them builds strength for everyday life and sports and burns a lot of energy.
This page collects every leg exercise in the library. A balanced leg workout includes a squat pattern, a hinge and a single-leg exercise.
Leg Exercises With Step-By-Step Guides
Back ExtensionThe back extension is done on a 45-degree hyperextension bench.Bulgarian Split SquatThe Bulgarian split squat is a single-leg squat with your back foot raised on a bench behind you.DeadliftThe deadlift is a barbell lift where you pick the bar up off the floor until you are standing tall, then put…Glute BridgeThe glute bridge is a floor exercise where you lie on your back with your knees bent and push your hips up…Goblet SquatThe goblet squat is a squat where you hold a kettlebell or dumbbell against your chest with both hands.Hack SquatThe hack squat is a machine squat where you stand on an angled platform with your back against a padded sled and…Hamstring StretchThe seated hamstring stretch lengthens the muscles along the back of your thighs.Hip ThrustThe hip thrust is a glute exercise where you rest your upper back on a bench, place a barbell across your hips…Kettlebell SwingThe kettlebell swing is a powerful hip-hinge exercise where you swing a kettlebell back between your legs, then snap your hips forward…Leg ExtensionThe leg extension is a seated machine exercise where you straighten your knees against a padded roller.Leg PressThe leg press is a machine exercise where you sit in a reclined seat and push a weighted platform away with your…Single Leg Romanian DeadliftThe single leg Romanian deadlift is a hip hinge done on one leg.Split SquatThe split squat is a single-leg squat done in a staggered stance with one foot forward and one foot back.Hip Abduction MachineThe hip abduction machine is a seated exercise where you push your knees apart against padded resistance.
How To Build A Leg Workout
- Start with a squat or leg press for the quads and glutes.
- Add a hinge, such as a Romanian deadlift, for the hamstrings and glutes.
- Include a single-leg exercise like a split squat.
- Finish with isolation work like leg extensions or hip abduction if you have time.
Related Exercise Pages
Frequently Asked Questions
How Often Should You Train Legs?
Two sessions per week works well for most people.
Can You Train Legs Without Weights?
Yes. Split squats, glute bridges and single-leg exercises are challenging with body weight alone.
What Is The Best Leg Exercise?
Squats, deadlifts and split squats are all excellent. A mix of them trains the whole lower body.
Our guides are for general information only. Check with your doctor before starting a new exercise program. Read our medical disclaimer.