Leg exercises
50 movements that train the legs directly, each with setup cues, the mistakes to avoid and a substitution for every equipment type.
Photo credits
Photo: Luke Witter · Unsplash License · cropped
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.
Form video ↗Back Extension
Spinal erectors, Glutes
Form video ↗Barbell Back Squat
Quads, Glutes
Form video ↗Barbell Deadlift
Glutes, Hamstrings
Form video ↗Bodyweight Squat
Quads, Glutes
Form video ↗Box Jump
Quads, Glutes
Form video ↗Bulgarian Split Squat
Quads, Glutes
Form video ↗Bulgarian Split Squat
Quads, Glutes
Form video ↗Cable Glute Kickback
Glutes
Form video ↗Cable Pull-Through
Glutes
Form video ↗Curtsy Lunge
Glutes
Form video ↗Elliptical Trainer
Heart, Legs
Form video ↗Front Squat
Quads
Form video ↗Glute Bridge
Glutes
Form video ↗Glute Drive Machine
Glutes
Form video ↗Glute-Ham Raise
Hamstrings
Form video ↗Goblet Squat
Quads, Glutes
Form video ↗Good Morning
Hamstrings
Form video ↗Hack Squat
Quads
Form video ↗HIIT Intervals
Heart, Legs
Form video ↗Hip Abduction (Outer Glute)
Glutes
Form video ↗Hip Adduction (Inner Thigh)
Adductors
Form video ↗Hip Thrust
Glutes
Form video ↗Indoor Cycling (Studio)
Heart, Legs
Form video ↗Jump Rope
Calves
Form video ↗Jump Squat
Quads, Glutes
Form video ↗Kettlebell Swing
Glutes, Hamstrings
Form video ↗Lateral Lunge
Quads, Glutes
Form video ↗Leg Extension
Quads
Form video ↗Leg Press
Quads, Glutes
Form video ↗Low-Impact Cardio
Heart, Legs
Form video ↗Lying Leg Curl
Hamstrings
Form video ↗Nordic Hamstring Curl
Hamstrings
Form video ↗Outdoor Walk
Heart, Legs
Form video ↗Reverse Hyperextension
Glutes
Form video ↗Reverse Lunge
Quads, Glutes
Form video ↗Romanian Deadlift
Hamstrings, Glutes
Form video ↗Rowing Machine
Heart, Back, Legs
Form video ↗Seated Calf Raise
Calves
Form video ↗Seated Leg Curl
Hamstrings
Form video ↗Sissy Squat
Quads
Form video ↗Sled Push
Legs, Glutes
Form video ↗Standing Calf Raise
Calves
Form video ↗Stationary Bike
Heart, Legs
Form video ↗Step-Up
Quads, Glutes
Form video ↗StepMill
Heart, Legs, Glutes
Form video ↗Sumo Deadlift
Glutes, Hamstrings
Form video ↗Treadmill Running
Heart, Legs
Form video ↗Treadmill Walking
Heart, Legs
Form video ↗Walking Lunge
Quads, Glutes
Form video ↗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.