Train your legs for power, size and everyday strength
Leg exercises
Your legs are the foundation of nearly every athletic movement and strong legs support strength, mobility, and balance. Whether your goal is to build muscle, increase stability, or boost sports performance, training all major leg muscles is key. This overview covers the best leg exercises using machines, free weights, and bodyweight, so you can build stronger legs at home or in the gym.
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Ball Rolling for Front Thigh
Ball Rolling For Front Thigh is a simple recovery exercise that helps reduce stiffness and improve comfort in the front of the leg.
Banded Hip Thrusts
Banded Hip Thrusts are a lower-body strength exercise that builds glute power and tension through band resistance.
Barbell Clean And Jerk
The Barbell Clean and Jerk is an explosive full-body lift that builds power, coordination and total-body strength in one fluid movement.
Barbell Deadlift
The Barbell Deadlift is a foundational strength exercise that builds full-body power and proper lifting mechanics and improves control.
Barbell Front Squat
The Barbell Front Squat is a lower-body strength exercise that builds quad strength while reinforcing an upright, stable squat position.
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Barbell Good Morning
The Barbell Good Morning is a hinge-based exercise that strengthens the hamstrings, glutes and lower back while reinforcing proper hip mechanics.
Barbell Hip Thrust
The Barbell Hip Thrust is a compound lower-body strength exercise that builds glute power through loaded hip extension.
Barbell Lunge
The Barbell Lunge is a compound lower-body exercise that builds leg strength, balance and control through unilateral loading.
Barbell Romanian Deadlift
The Barbell Romanian Deadlift is a compound strength exercise that builds hamstring and glute strength while improving hip control.
Barbell Seated Calf Raise
The Barbell Seated Calf Raise is an isolation strength exercise that builds calf size and strength through controlled ankle movement.
Barbell Squat
The Barbell Squat is a compound lower-body strength exercise that builds leg power, full-body strength and movement control.
Barbell Step Up
The Barbell Step Up is a lower-body strength exercise that builds leg power, balance, and control through stepping under load.
Barbell Sumo Deadlift
The Barbell Sumo Deadlift is a compound strength exercise that builds lower-body power with a wide stance and upright torso.
Bent Knee Glute Kickback
The Bent Knee Glute Kickback is an isolation exercise that targets the glutes and helps improve hip control and muscle activation.
Bodyweight Full Squat With Overhead Press
The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.
Bodyweight Single Leg Deadlift
The Bodyweight Single Leg Deadlift is a balance-focused exercise that strengthens the hips and legs while improving control.
Bodyweight Squat
The Bodyweight Squat is a foundational lower-body exercise that builds leg strength, mobility and movement control.
Bodyweight Standing Calf Raise
The Bodyweight Standing Calf Raise is a simple lower-leg exercise that builds calf strength and improves ankle control.
Bodyweight Step Up
The Bodyweight Step Up is a lower-body exercise that builds leg strength, balance and control using a simple stepping motion.
Bulgarian Split Squat
The Bulgarian Split Squat is a lower-body exercise that builds leg strength, balance, and control by training one leg at a time.
Burpee
The Burpee is a full-body exercise that builds conditioning, strength, and coordination through a fast, continuous movement.
Burpee Box Jump
The Burpee Box Jump combines a burpee with an explosive box jump to build full-body power, coordination, and high-intensity conditioning.
Burpee Broad Jump
The Burpee Broad Jump is a full-body exercise that combines a burpee with a forward jump to build power, conditioning, and total-body strength.
Butt Kicks
The Butt Kicks are a fast-paced bodyweight movement that improves lower-body coordination, rhythm, and movement efficiency.
Butterfly Yoga Pose
The Butterfly Yoga Pose is a relaxed seated stretch that focuses on opening the hips and inner thighs, helping reduce stiffness in the lower body.
Cable Donkey Kickback
The Cable Donkey Kickback is a cable-based isolation exercise that targets the glutes with constant tension and controlled hip extension.
Build a powerful, athletic, and well-balanced lower body
Training goals for leg development
A complete leg routine develops the quads, hamstrings, glutes, and calves. It improves overall strength, boosts speed and vertical jump, and helps prevent injury by reinforcing knee and hip stability. Strong legs support full-body performance: whether you’re squatting, sprinting, or simply climbing stairs. The right leg exercises can also improve body composition and metabolic health by training large muscle groups that demand energy.
Combine compound lifts with isolation for full development
Best leg exercises for size and functional strength
Foundational leg exercises like the Back Squat, Romanian deadlift, and Walking Lunges train multiple muscle groups at once, maximizing efficiency and strength gains. Add isolation exercises like the Seated Leg Curl, Leg Extension, and Smith Machine Calf Raise to target specific areas. For variety, bodyweight options like the Step-Up, Jump Squat, or Wall Sit help you build endurance, mobility, and control.
Train legs with machines, free weights, or bodyweight at home
Equipment options for leg training
Training your legs doesn’t require a full gym. At home, resistance bands and elevated surfaces can provide all the intensity you need for squats, lunges, and hip thrusts. At the gym, machines like the leg press, hack squat, and hamstring curl offer stability and progressive resistance. Barbells and dumbbells are versatile tools for weighted lunges, goblet squats, and more.
Structure your leg days for growth, performance, or mobility
Training plans featuring leg exercises
You can structure leg training across one to two sessions per week, depending on your program. For muscle growth, combine heavy compound lifts with moderate-to-high rep accessories. For athletic performance, include plyometrics, unilateral movements, and mobility drills. The app helps you create a personalized training plan that aligns with your goals: whether that’s building muscle, gaining strength, or improving mobility and includes the right leg exercises based on your level and available equipment.
Frequently asked questions about leg exercises
While it’s not essential to split them completely, giving focused attention to both the quads and hamstrings helps maintain muscular balance and joint health. Many common lifts emphasize the quads, so adding exercises like Romanian deadlifts or Nordic curls ensures the hamstrings are equally trained. This balance is especially important for preventing injuries and improving performance in sports or full-body movements like deadlifts and sprints.
Knee discomfort during leg training is often caused by poor form, limited mobility, or muscular imbalances. Ensure your knees track properly over your toes during squats and lunges and avoid letting them cave inward. Weak glutes, tight hip flexors, or overreliance on quads can also put stress on your knees. Improving technique, strengthening surrounding muscles, and adjusting your range of motion can significantly reduce discomfort and prevent injury.
Legs can be trained 1–3 times per week depending on your experience, training volume, and recovery. Beginners often see results with one focused leg day per week, while more advanced lifters benefit from splitting quad- and hamstring-focused sessions across multiple days. It’s important to allow enough recovery time — usually 48 to 72 hours — between sessions, especially after heavy or high-volume training.
Yes, it’s entirely possible to build leg strength and muscle at home using just your bodyweight or minimal equipment. Exercises like split squats, wall sits, glute bridges, and jump squats can be progressed by adding reps, tempo, or pauses. Resistance bands can add tension and variety, especially for hamstring and glute-focused movements. Consistency and progressive overload — even without weights — are key to seeing results over time.
The most effective leg exercises combine compound lifts with targeted isolation work. Barbell squats, Romanian deadlifts, and lunges train multiple major muscles at once, helping you build overall strength and muscle mass. Leg presses, step-ups, and Bulgarian split squats are also excellent options to challenge your lower body from different angles. For full development, include isolation movements like calf raises and seated leg curls to target specific areas.
Integrate leg exercises into full-body and split routines
