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Leg Exercises

Learn how to work all your Leg Muscles with our Hamstring Exercises, Glute Exercises, Quadriceps Exercises, and Calf Exercises

Welcome to our Leg Exercises main page!


Here we've linked to all of our weight training exercises that target your leg muscles: the calves, quadriceps, glutes, and hamstring muscle groups. Each individual lower body exercise page comes complete with pictures, tips, and exercise instructions so you can immediately add to your leg workouts and other weight training programs.

Why Your Workout Routines Need Leg Exercises

Leg and Lower Body Exercises are happily (and stupidly) skipped by the majority of lifters. However, your leg muscles form the foundation to your POWERHOUSE and can't be ignored.

Too often, people think:

"Who cares about my legs? I'm trying to sell tickets to the guns show and be able to bench press more than my buddies."

While that may be the case, calling on this large leg muscle group releases more muscle building testosterone and growth hormone than training any other muscle group. These natural muscle builders supplement all your other lifts and don't just build your leg muscles, but also pump up your chest muscles and all of the other glamour muscles.  

Lower body exercises also force your body to extract more energy (burn more calories) than upper body exercises. Burn fat build muscle - Nice huh? Which one you do will depend on your diet.

The Lower Body Exercises

We've divided up the page to give you a few options:

Barbell Leg Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Barbell DeadliftsHamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper Back Barbell
Barbell Hack SquatQuads, Calves, Forearms, Hamstrings, GlutesBarbell
Barbell LungesQuads, Calves, Glutes, HamstringsBarbell
Barbell SquatQuads, Calves, Glutes, Hamstrings, Lower BackBarbell
Bench SquatQuads, Calves, Glutes, Hamstrings, Lower BackBarbell
Bulgarian Split SquatsQuads, Calves, Glutes, Hamstrings, Lower BackBarbell, Bench
Front SquatsQuads, Calves, Glutes, HamstringsBarbell
Front Squat to BenchQuads, Calves, Glutes, HamstringsBarbell, Bench
Good Mornings ExerciseLower Back, Glutes, HamstringsBarbell
Jefferson SquatsQuads, Calves, Glutes, Hamstrings, Lower BackBarbell
One Leg SquatQuads, Calves, Glutes, Hamstrings, Lower BackBarbell
Overhead SquatQuads, Calves, Glutes, Hamstrings, Lower Back, ShouldersBarbell
Power CleanHamstrings, Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps Barbell
Reverse LungeQuads, Calves, Glutes, HamstringsBarbell
Rocking Standing
Calf Raise
CalvesBarbell
Romanian DeadliftHamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back Barbell
Side LungesQuads, Calves, Glutes, Hamstrings, Hip AbductorsBarbell
Side Split SquatQuads, Calves, Glutes, Hamstrings, Hip Abductors, Lower BackBarbell
Speed Squats Quads, Calves, Glutes, Hamstrings, Lower BackBarbell
Standing Calf Raises CalvesBarbell
Sumo DeadliftsHamstrings, Forearms, Glutes, Hip Adductors, Lower Back, Quadriceps, Traps, Upper Back Barbell
Suitcase DeadliftHamstrings, Abs, Calves, Glutes, Lower Back, Quads, TrapsBarbell
Step Ups Quads, Calves, Glutes, HamstringsBarbell, Bench
Stiff Leg DeadliftHamstrings, Calves, Glutes, Lower Back, Upper BackBarbell
Wide Stance Squat Quads, Calves, Glutes, Hamstrings, Lower BackBarbell
Zecher Squats Quads, Calves, Glutes, Hamstrings, Lower BackBarbell

Check out all our Barbell Exercises divided by muscle group trained!

Body Weight Leg Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Back Extension ExerciseLower Back, Glutes, Hamstrings Hyperextension Equipment
Donkey Calf RaisesCalves None; Partner
Flutter KicksGlutes, HamstringsBody Weight Exercise
Glute Bridge ExerciseGlutes, HamstringsBody Weight Exercise

Check out all our Body Weight Exercises by muscle group trained!

Cable Leg Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Cable Hip Abduction Hip Flexors Machine
Glute KickbacksGlutes, HamstringsCable

Check out all our Cable Exercises divided by muscle group trained!

Dumbbell Leg Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Dumbbell Calf Raises CalvesDumbbells
Dumbbell DeadliftsHamstrings, Calves, Forearms, Glutes, Lats, Lower Back, Quadriceps, Traps, Upper BackDumbbells
Dumbbell Lunge Quads, Calves, Glutes, HamstringsDumbbells, Bench
Dumbbell Split SquatQuads, Calves, Glutes, Hamstrings, Hip FlexorsDumbbells
Dumbbell Squat Quads, Calves, Glutes, Hamstrings, Lower BackDumbbells
Dumbbell Squats to Bench Quads, Calves, Glutes, Hamstrings, Lower BackDumbbells, Bench
Dumbbell Step UpQuads, Calves, Glutes, HamstringsDumbbells, Bench
Reverse LungesQuads, Calves, Glutes, HamstringsDumbbells
Rocking Standing Calf Raise CalvesDumbbells
Romanian DeadliftsHamstrings, Calves, Forearms, Glutes, Lower Back, Upper Back Dumbbells
Sissy SquatQuads, Calves, Glutes, Hamstrings, Lower BackDumbbells or Weight Plate
Sumo Squat Quads, Abs, Calves, Glutes, HamstringsDumbbells
Walking Lunges ExerciseQuads, Abs, Calves, Glutes, HamstringsDumbbells

View all our Dumbbell Exercises divided by muscle group trained!

Weight Machine Exercises

Exercise
Name
Primary
Muscle(s)
Addl Equip.
Required
Calves Press on Leg Machine Calves Machine
Hip Abduction Exercise Hip Flexors Machine
Hip Adduction ExerciseHip FlexorsMachine
Leg Curls ExerciseHamstringsMachine
Leg Extensions ExerciseQuadsMachine
Leg Press Exercise Quads, Calves, Glutes, HamstringsMachine
Machine Hack Squats Quads, Calves, Glutes, HamstringsMachine
Narrow Stance Hack Squats Quads, Calves, Glutes, HamstringsMachine
Narrow Stance Leg Press Quads, Calves, Glutes, HamstringsMachine
Seated Calf Raise Calves Machine
Smith Machine GoodmorningLower Back, Glutes, HamstringsSmith Machine
Smith Machine Hack Squats Quads, Calves, Glutes, HamstringsSmith Machine
Smith Machine Reverse
Calf Raises
Calves Machine
Smith Machine
Romanian Deadlifts
Hamstrings, Calves, Forearms, Glutes, Lower Back, Upper BackSmith Machine
Standing Calf Raise Calves Machine
Standing Leg CurlsHamstringsMachine
Smith Machine SquatQuads, Calves, Glutes, Hamstrings, Lower BackSmith Machine

The Most Popular Leg Exercises:

Rather than viewing exercises by primary leg muscle or from the list above, check out the most popular lower body exercises. Each page links to all of the variations of these popular lower body exercises.

Leg Exercises by Primary Leg Muscles Trained:

Are you trying to be more specific? Maybe you want to focus on your quads or build your own hamstring workout, glute workout, or calf workouts. Check out each of the exercise pages for these muscle groups listed below.

Finally, if you found this page of interest, check out these related pages:



You've seen the Exercises, now check out the Workout Routines.
Start at our Home Page.

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