Leg exercises
Squats, lunges, hinges and machines for strong, powerful legs. Each exercise shows the right form from the front, side and back.
21 exercises21 exercises, easiest first
Bodyweight SquatBeginner · Bodyweight
Dumbbell Step-upBeginner · Dumbbells, Bench
Forward LungeBeginner · Bodyweight
Goblet SquatBeginner · Dumbbells
Leg ExtensionBeginner · Machine
Leg PressBeginner · Leg press
Lying Leg CurlBeginner · Machine
Reverse LungeBeginner · Bodyweight
Seated Calf RaiseBeginner · Machine
Seated Leg CurlBeginner · Machine
Standing Calf RaiseBeginner · Machine
Walking LungeBeginner · Bodyweight
Back SquatIntermediate · Barbell, Squat rack
Bulgarian Split SquatIntermediate · Dumbbells, Bench
Donkey Calf RaiseIntermediate · Machine
Good MorningIntermediate · Barbell, Squat rack
Hack SquatIntermediate · Machine
Jump SquatIntermediate · Bodyweight
Romanian DeadliftIntermediate · Barbell
Front SquatAdvanced · Barbell, Squat rack
Nordic Hamstring CurlAdvanced · Bodyweight
Training tips
- Build each leg day around a squat or leg press and a hip hinge like the Romanian deadlift
- Add single-leg moves like lunges or step-ups for balance
- Push your knees out in line with your toes and keep your back flat
Questions
What should a leg day workout include?
A squat, a hip hinge such as a Romanian deadlift, a lunge or split squat, and a calf raise. Three to four sets of each trains the whole leg.
How often should I train legs?
One to two times a week, depending on how well you recover.
Can I train legs at home?
Yes. Squats, lunges, step-ups and jump squats need little or no equipment.
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