Leg exercises
Legs exercises with their form and variations. Start with those with the most variations: they are the staples and the easiest to fit to your equipment.
SquatQuadriceps · Gluteus maximus · 9 variations
Glute bridgeGluteus maximus · Gluteus medius · 8 variations
DeadliftGluteus maximus · Hamstrings · 7 variations
Hip thrustGluteus maximus · 6 variations
LungesQuadriceps · Gluteus maximus · 6 variations
Core activationTransversus abdominis · Rectus abdominis · 5 variations
BurpeeQuadriceps · Pectoralis major · 5 variations
Leg raiseRectus abdominis · Iliopsoas · 5 variations
Banded glute kickbackGluteus maximus · 5 variations
Joint circlesDeltoid · Forearm extensors · 4 variations
Leg curlHamstrings · 4 variations
Back extensionGluteus maximus · Erector spinae · 4 variations
Leg pressQuadriceps · Adductors · 4 variations
Medicine ball slamDeltoid · Latissimus dorsi · 4 variations
Treadmill runQuadriceps · Gluteus maximus · 3 variations
Bicycle crunchRectus abdominis · Iliopsoas · 3 variations
Running drillsHamstrings · Quadriceps · 3 variations
Calf raiseGastrocnemius · Soleus · 3 variations
Mountain climberRectus abdominis · Obliques · 3 variations
Hamstring stretchHamstrings · 3 variations
Kettlebell swingGluteus maximus · Hamstrings · 3 variations
Romanian deadliftGluteus maximus · Hamstrings · 3 variations
Jumping jackQuadriceps · Deltoid · 3 variations
Pistol squatQuadriceps · Gluteus maximus · 3 variations
Hip abductionGluteus medius · Gluteus minimus · 2 variations
Leg swingsAdductors · Gluteus medius · 2 variations
Bird dogMultifidus · Transversus abdominis · 2 variations
Good morningGluteus maximus · Hamstrings · 2 variations
Side stretchObliques · Hamstrings · 2 variations
Flutter kickIliopsoas · Rectus abdominis · 2 variations
Glute kickbackGluteus maximus · 2 variations
Cable glute kickbackGluteus maximus · 2 variations
Downward dogHamstrings · Gastrocnemius · 2 variations
Dumbbell deadlift to curlBiceps brachii · Hamstrings · 2 variations
Single-leg dumbbell shoulder pressDeltoid · Quadriceps · 2 variations
Glute bridge chest pressPectoralis major · Gluteus maximus · 2 variations
Thoracic rotationObliques · Gluteus maximus · 2 variations
Box jumpQuadriceps · Gluteus maximus · 2 variations
Agility ladder jumpsQuadriceps · Gastrocnemius · 2 variations
Lateral shuffleQuadriceps · Gluteus medius · 2 variations
Kettlebell high pullDeltoid · Gluteus maximus · 2 variations
Smith machine lungesQuadriceps · Gluteus maximus · 2 variations
Quadruped hip abductionGluteus medius
Leaning hip abduction machineGluteus medius · Gluteus minimus
Seated banded hip abductionGluteus medius
Hip adductionAdductors
Air bikeQuadriceps
Sled dragQuadriceps
Stationary bikeQuadriceps · Gluteus maximus
Banded good morningGluteus maximus · Hamstrings
High-knees runQuadriceps · Iliopsoas
Sliding leg curlHamstrings
Barbell calf raiseGastrocnemius
Dumbbell calf raiseGastrocnemius
Floor leg raiseIliopsoas · Rectus abdominis
Floor bent-knee raiseIliopsoas · Rectus abdominis
Seated bench knee raiseIliopsoas · Rectus abdominis
EllipticalQuadriceps
Quadriceps stretchQuadriceps
Hip flexor stretchIliopsoas
Kneeling kettlebell quad extensionQuadriceps
Leg extensionQuadriceps
Crab walkGluteus maximus · Triceps brachii
Machine glute driveGluteus maximus
Warrior poseQuadriceps · Iliopsoas
Smith B-stance hip thrustGluteus maximus
Leg press hip thrustGluteus maximus
Frog hip thrustGluteus maximus
Single-leg leg press hip thrustGluteus maximus
Smith reverse hyperextensionGluteus maximus
Seated floor knee tuckIliopsoas · Rectus abdominis
L-sitIliopsoas · Rectus abdominis
Overhead backward ball throwDeltoid · Gluteus maximus
Barbell marchQuadriceps · Iliopsoas
Rack kettlebell marchQuadriceps · Iliopsoas
Dumbbell marchIliopsoas
Banded monster walkGluteus medius
Nordic curlHamstrings
Donkey kickGluteus maximus
Smith donkey kickGluteus maximus
Landmine glute kickbackGluteus maximus
Prone frog kickGluteus maximus
Barbell deadlift to curlBiceps brachii · Gluteus maximus
Kettlebell deadlift to curlGluteus maximus · Hamstrings
Deadlift to lateral raiseDeltoid · Gluteus maximus
Deadlift to T-bar rowLatissimus dorsi · Gluteus maximus
Kettlebell deadlift to box jumpQuadriceps · Gluteus maximus
Kettlebell B-stance deadliftGluteus maximus · Hamstrings
Landmine B-stance deadliftGluteus maximus · Hamstrings
Dumbbell B-stance deadliftGluteus maximus · Hamstrings
Machine deadliftGluteus maximus · Hamstrings
Dumbbell stiff-leg deadliftGluteus maximus · Hamstrings
Dumbbell sumo deadliftAdductors · Gluteus maximus
Elevated kettlebell sumo deadliftGluteus maximus · Hamstrings
Single-leg deadlift to upright rowGluteus maximus · Hamstrings
Smith single-leg deadliftGluteus maximus · Hamstrings
Reverse plank sliding adductionAdductors · Rectus abdominis
Stability ball glute bridge kettlebell pressGluteus maximus · Pectoralis major
Glute bridge kettlebell pulloverLatissimus dorsi · Gluteus maximus
Single-leg glute bridge dumbbell pressGluteus maximus · Pectoralis major
Rowing machineQuadriceps
Reverse hyperextensionGluteus maximus
90/90 hip rotationAdductors · Gluteus medius
Bench jumpQuadriceps · Gluteus maximus
Tuck jumpQuadriceps · Gluteus maximus
Jump ropeGastrocnemius
Skater jumpQuadriceps · Gluteus maximus
Depth jumpQuadriceps · Gluteus maximus
Medicine ball lateral hopQuadriceps · Gluteus medius
Single-leg jumpQuadriceps · Gluteus maximus
Ski jumpsQuadriceps · Gluteus medius
Step hopsQuadriceps · Gastrocnemius
Barbell box squatQuadriceps · Gluteus maximus
Bulgarian split squatQuadriceps · Gluteus maximus
Barbell Bulgarian split squatQuadriceps · Gluteus maximus
Bodyweight Bulgarian split squatQuadriceps · Gluteus maximus
Cyclist squatQuadriceps
Barbell box squat to benchQuadriceps · Gluteus maximus
Squat to ball throwQuadriceps · Deltoid
Farmer-hold dumbbell squatQuadriceps · Gluteus maximus
Jump squatQuadriceps · Gluteus maximus
Dumbbell jump squatQuadriceps · Gluteus maximus
Cossack squatAdductors
Elevated kettlebell squatQuadriceps · Gluteus maximus
Guided machine squatQuadriceps
Banded front squatQuadriceps
Heel-elevated barbell front squatQuadriceps
Goblet squat to reverse lungeQuadriceps · Gluteus maximus
Kettlebell goblet squat to lungeQuadriceps · Gluteus maximus
Goblet squat to forward lungeQuadriceps · Gluteus maximus
Heel-elevated dumbbell goblet squatQuadriceps
Wide-stance hack squatAdductors · Quadriceps
Close-stance hack squatQuadriceps
Hack squat machineQuadriceps
Reverse hack squatGluteus maximus
Wall sitQuadriceps
Jefferson squatQuadriceps · Gluteus maximus
Landmine squatQuadriceps · Gluteus maximus
Landmine squat to pressQuadriceps · Deltoid
Bodyweight squatQuadriceps
Pendulum squatQuadriceps
TRX-assisted pistol squatQuadriceps · Gluteus maximus
Sissy squatQuadriceps
Bodyweight sumo squatAdductors · Quadriceps
Stair climberQuadriceps
Dumbbell step-upQuadriceps · Gluteus maximus
Bodyweight step-upQuadriceps · Gluteus maximus
Dumbbell reverse step-upQuadriceps · Gluteus maximus
Plyometric box step-upQuadriceps · Gluteus maximus
Dumbbell thrusterQuadriceps · Deltoid
Medicine ball toe tapsQuadriceps · Iliopsoas
Wall ballQuadriceps · Deltoid
Barbell lunge to pressQuadriceps · Deltoid
Barbell reverse lunge to pressQuadriceps · Deltoid
Barbell reverse lungeQuadriceps · Gluteus maximus
Kettlebell reverse lungeQuadriceps · Gluteus maximus
Goblet reverse lungeQuadriceps · Gluteus maximus
Walking lunge with twistQuadriceps
Dumbbell walking lungeQuadriceps
Walking lunge with dumbbell pressQuadriceps · Gluteus maximus
Banded lungeQuadriceps
Jumping lungeQuadriceps · Gluteus maximus
Lunge with medicine ball slamQuadriceps · Deltoid
Curtsy lungeGluteus maximus
Dumbbell drop-step lungeQuadriceps · Gluteus maximus
Barbell split squatQuadriceps · Gluteus maximus
Bodyweight forward lungeQuadriceps · Gluteus maximus
Lateral lungeQuadriceps · Gluteus maximus
Walking lateral lungeAdductors · Quadriceps
Kettlebell sliding lateral lungeAdductors · Gluteus maximus
Spiderman lungeIliopsoas
Dumbbell transverse lungeQuadriceps · Gluteus maximus