Leg exercises
50 movements that train the legs directly, each with setup cues, the mistakes to avoid and a substitution for every equipment type.
What the leg muscles do
The legs split into the quads on the front (straightening the knee), the hamstrings on the back (bending the knee and extending the hip), the glutes at the hip, the adductors on the inside, and the calves at the ankle. A complete leg session needs a knee-dominant movement and a hip-dominant one — neither covers the other.
Leg exercises in the library
Every one links to a full form guide — setup, execution, common mistakes and what to do instead if the machine is busy.
Back Extension
Spinal erectors, Glutes
Barbell Back Squat
Quads, Glutes
Barbell Deadlift
Glutes, Hamstrings
Bodyweight Squat
Quads, Glutes
Box Jump
Quads, Glutes
Bulgarian Split Squat
Quads, Glutes
Bulgarian Split Squat
Quads, Glutes
Cable Glute Kickback
Glutes
Cable Pull-Through
Glutes
Curtsy Lunge
Glutes
Elliptical Trainer
Heart, Legs
Front Squat
Quads
Glute Bridge
Glutes
Glute Drive Machine
Glutes
Glute-Ham Raise
Hamstrings
Goblet Squat
Quads, Glutes
Good Morning
Hamstrings
Hack Squat
Quads
HIIT Intervals
Heart, Legs
Hip Abduction (Outer Glute)
Glutes
Hip Adduction (Inner Thigh)
Adductors
Hip Thrust
Glutes
Indoor Cycling (Studio)
Heart, Legs
Jump Rope
Calves
Jump Squat
Quads, Glutes
Kettlebell Swing
Glutes, Hamstrings
Lateral Lunge
Quads, Glutes
Leg Extension
Quads
Leg Press
Quads, Glutes
Low-Impact Cardio
Heart, Legs
Lying Leg Curl
Hamstrings
Nordic Hamstring Curl
Hamstrings
Outdoor Walk
Heart, Legs
Reverse Hyperextension
Glutes
Reverse Lunge
Quads, Glutes
Romanian Deadlift
Hamstrings, Glutes
Rowing Machine
Heart, Back, Legs
Seated Calf Raise
Calves
Seated Leg Curl
Hamstrings
Sissy Squat
Quads
Sled Push
Legs, Glutes
Standing Calf Raise
Calves
Stationary Bike
Heart, Legs
Step-Up
Quads, Glutes
StepMill
Heart, Legs, Glutes
Sumo Deadlift
Glutes, Hamstrings
Treadmill Running
Heart, Legs
Treadmill Walking
Heart, Legs
Walking Lunge
Quads, Glutes
Wall Sit
Quads
How to train legs
Two sessions a week. Squat or press for the quads, hinge or curl for the hamstrings, and add calves at the end. Legs tolerate 12–20 sets a week; heavy sets of 5–8 build strength, 8–15 build size, and both work if you keep adding weight over time.
The mistake to avoid
Only squatting. The hamstrings barely work in a squat, and a leg built entirely on knee-dominant work is a knee waiting for a problem.
Leg exercises by equipment
Whatever your gym has — or does not have.
Bodyweight
16Free Weights
13Cardio
8Selectorized Strength
8Cable & Functional
2Plate-Loaded
2Indoor Cycling
1Also works the legs
These train something else first, but the legs works hard in them — worth counting toward your weekly total.
Leg exercises — questions people ask
What are the best legs exercises?
Back Extension, Barbell Back Squat, Barbell Deadlift, Bodyweight Squat, Box Jump are the movements to build a legs session around — they load the muscle through its full range and are easy to add weight to over time. Two sessions a week. Squat or press for the quads, hinge or curl for the hamstrings, and add calves at the end. Legs tolerate 12–20 sets a week; heavy sets of 5–8 build strength, 8–15 build size, and both work if you keep adding weight over time.
How often should I train legs?
Two sessions a week. Squat or press for the quads, hinge or curl for the hamstrings, and add calves at the end. Legs tolerate 12–20 sets a week; heavy sets of 5–8 build strength, 8–15 build size, and both work if you keep adding weight over time.
Can I train legs at home?
Yes — Back Extension, Bodyweight Squat, Box Jump, Curtsy Lunge need no equipment beyond your bodyweight. Add a band or a pair of dumbbells and most of the rest of this list opens up.
Which legs exercises are best for beginners?
Start with Back Extension, Bodyweight Squat, Cable Glute Kickback, Cable Pull-Through. Each one has a guided or fixed path, so you can learn the pattern and add load without needing a spotter.
What is the most common legs training mistake?
Only squatting. The hamstrings barely work in a squat, and a leg built entirely on knee-dominant work is a knee waiting for a problem.