Leg training focuses on developing the quadriceps, hamstrings, glutes, and calves for both strength and aesthetic appeal. A well-rounded legs workout targets all these muscle groups to create balanced development and functional strength.
On this page, you'll find effective exercises for each part of your legs, suitable for beginners and advanced lifters alike. Incorporate these movements into your routine 1-2 times per week for optimal results.
A compound exercise that primarily targets the quadriceps while also engaging the glutes, hamstrings, and core.
How to perform
Targets the quadriceps muscles with less stress on the lower back compared to squats.
How to perform
An isolation exercise that specifically targets the quadriceps muscles for definition and strength.
How to perform
A compound movement that targets the posterior chain, especially the hamstrings and glutes.
How to perform
An isolation exercise that specifically targets the hamstring muscles for definition and strength.
How to perform
Targets the hamstrings, glutes, and lower back through a hip-hinge movement pattern.
How to perform
The most effective exercise for targeting and growing the gluteus maximus muscles.
How to perform
A beginner-friendly exercise that targets the glutes and helps with hip mobility.
How to perform
A unilateral exercise that works the quads, glutes, and improves balance and stability.
How to perform
Targets the gastrocnemius muscle, the larger of the two primary calf muscles.
How to perform
Primarily targets the soleus muscle, the deeper calf muscle that's best activated when the knee is bent.
How to perform
A cardiovascular exercise that also effectively works the calves through repeated contractions.
How to perform