Leg exercises
Squats, lunges, curls and raises for quads, hamstrings and calves. Each guide covers setup, form cues, the muscles it works and sets and reps by goal.
38 lifts
- Back SquatThe lower body lift every strength program is built aroundBarbell · Beginner
- Barbell Romanian DeadliftThe hip hinge that loads your hamstrings and glutes through a long stretchBarbell · Beginner
- Belt SquatA heavy squat with the weight on your hips instead of your spineBelt squat machine · Beginner
- Bodyweight SquatThe squat you can do anywhere, and the base every loaded squat is built onBodyweight · Beginner
- Box JumpThe plyometric that teaches you to jump high and land softBodyweight · Beginner
- Broad JumpThe standing jump that measures how far your legs can throw youBodyweight · Beginner
- Bulgarian Split SquatThe single leg squat that builds legs and exposes every imbalanceBench or box · Intermediate
- BurpeeThe no equipment conditioning move that works you from floor to jumpBodyweight · Beginner
- Clean and JerkThe Olympic lift that takes a barbell from the floor to overhead in two movesBarbell · Advanced
- Cossack SquatA deep side to side squat that builds leg strength and hip mobility at the same timeBodyweight · Intermediate
- Dumbbell Reverse LungeThe step back lunge that loads one leg at a time and is often easier on the kneesDumbbells · Beginner
- Front SquatThe upright barbell squat that puts your quads and upper back to workBarbell · Intermediate
- Glute Ham RaiseThe GHD hamstring exercise that curls your whole body up from the kneesGlute ham developer (GHD) · Intermediate
- Goblet SquatA front loaded squat that builds a deep, upright squatKettlebell or dumbbell · Beginner
- Good MorningThe barbell hip hinge that trains your hamstrings and lower back with the bar on your shouldersBarbell · Intermediate
- Hack SquatThe machine squat that lets your quads do the heavy workHack squat machine · Beginner
- Jump RopeLight, quick hops that build springy calves and steady conditioningJump rope · Beginner
- Jump SquatThe bodyweight squat turned into a jump, for leg power you can train anywhereBodyweight · Beginner
- Lateral LungeThe side to side lunge that trains your legs in a direction most workouts skipBodyweight · Beginner
- Leg ExtensionThe machine that trains your quads and nothing elseLeg extension machine · Beginner
- Leg PressHeavy leg work with your back supported and no bar to balanceLeg press machine · Beginner
- LungeThe single leg staple that builds legs and balance at the same timeBodyweight · Beginner
- Lying Leg CurlThe machine curl that trains your hamstrings at the kneeLying leg curl machine · Beginner
- Nordic Hamstring CurlThe bodyweight hamstring exercise that trains you to control the way downBodyweight · Intermediate
- Overhead SquatThe squat that tests your mobility, balance and overhead strength all at onceBarbell · Advanced
- Pistol SquatThe single leg squat that tests strength, balance and mobility all at onceBodyweight · Advanced
- Seated Calf RaiseThe bent-knee calf raise that puts the soleus to workSeated calf raise machine · Beginner
- Single-Leg Romanian DeadliftThe one leg hip hinge that builds hamstrings, glutes and balance togetherDumbbell or kettlebell (optional) · Beginner
- Sissy SquatA bodyweight squat where the knees travel forward and the quads do nearly all the workBodyweight · Intermediate
- Sled PushLean in and drive a loaded sled across the floor with your legsPush sled or prowler · Beginner
- Standing Calf RaiseFull range calf work with straight knees, from a step to a machineStep or block · Beginner
- Step-UpA box, one leg at a time, and a lot of leg strength built with very little skillBox or sturdy bench · Beginner
- ThrusterA front squat and an overhead press joined into one full body liftBarbell · Intermediate
- Tibialis RaiseThe small lift for the front of your shins that most programs skipBodyweight · Beginner
- Walking LungeLunges done one after another as you travel forward, for legs, balance and conditioningBodyweight · Beginner
- Wall BallA squat and an upward throw, rep after rep, until your legs and lungs give outSoft medicine ball (wall ball) · Beginner
- Wall SitA no equipment quad burner you can do anywhere there is a wallBodyweight · Beginner
- Zercher SquatA front-loaded barbell squat held in the crook of your elbowsBarbell · Intermediate