Leg Exercises: Complete List with Form
Squats, hinges, lunges and isolation for quads, hamstrings and glutes.
53 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01BeginnerBodyweight SquatLegs, Glutes, Core · None→02BeginnerGoblet SquatLegs, Glutes, Core · Dumbbell or Kettlebell→03IntermediateRomanian Deadlift (RDL)Hamstrings, Glutes, Back · Barbell or Dumbbells→04BeginnerReverse LungeLegs, Glutes, Balance · None or Dumbbells→05BeginnerGlute BridgeGlutes, Hamstrings, Core · None→06IntermediateBarbell Back SquatLegs, Glutes, Core · Barbell + Rack→07AdvancedFront SquatQuads, Core, Upper Back · Barbell→08IntermediateBulgarian Split SquatQuads, Glutes, Balance · Bench + Optional Dumbbells→09BeginnerWalking LungeLegs, Glutes, Conditioning · None or Dumbbells→10BeginnerStep-UpQuads, Glutes, Balance · Box or Bench→11IntermediateBarbell Hip ThrustGlutes · Barbell + Bench→12BeginnerLeg PressQuads, Glutes · Leg Press Machine→13BeginnerLeg ExtensionQuads · Machine→14BeginnerLeg CurlHamstrings · Machine→15BeginnerStanding Calf RaiseCalves · Step or Machine→16IntermediateSumo DeadliftGlutes, Quads, Back · Barbell→17IntermediateKettlebell SwingGlutes, Hamstrings, Conditioning · Kettlebell→18BeginnerBird DogCore, Low Back, Glutes · None→19IntermediateHack SquatQuads, Glutes · Hack Squat Machine→20BeginnerTrap Bar DeadliftFull Body — Posterior Chain, Quads · Trap Bar→21AdvancedNordic Curl (Assisted)Hamstrings · Partner or Anchor + Pad→22IntermediateSingle-Leg RDLHamstrings, Glutes, Balance · Dumbbell or Bodyweight→23BeginnerSled PushLegs, Glutes, Conditioning · Sled→24BeginnerGoblet Box SquatQuads, Glutes · Dumbbell + Box or Bench→25AdvancedGood MorningHamstrings, Glutes, Lower Back · Barbell→26IntermediateCurtsy LungeGlutes (Medius), Quads, Balance · None or Dumbbells→27BeginnerLateral LungeAdductors, Glutes, Quads · None or Dumbbell→28BeginnerSeated Calf RaiseCalves (Soleus) · Machine or Dumbbell on Knee→29AdvancedZercher SquatQuads, Glutes, Core, Upper Back · Barbell + Pad→30AdvancedDeficit DeadliftHamstrings, Glutes, Back · Barbell + Plate to Stand On→31IntermediateRack PullBack, Traps, Glutes · Barbell + Rack Pins→32BeginnerBack ExtensionLower Back, Glutes, Hamstrings · Hyperextension Bench→33IntermediateReverse HyperGlutes, Hamstrings, Lower Back · Reverse Hyper or Bench→34AdvancedHigh Rack PullTraps, Back, Glutes · Barbell + rack→35BeginnerSeated Hip AbductionGlute Medius · Machine→36BeginnerCable Pull-ThroughGlutes, Hamstrings · Cable + rope→37IntermediateGoblet Lateral LungeAdductors, Glutes, Quads · Dumbbell→38AdvancedBox JumpQuads, Glutes, Power · Plyo box→39AdvancedNordic Hamstring CurlHamstrings · Partner or anchor→40AdvancedCopenhagen PlankAdductors, Core · Bench→41AdvancedBarbell Hack SquatQuads, Glutes · Barbell→42IntermediateBelt SquatQuads, Glutes · Belt squat machine or setup→43AdvancedSissy SquatQuads · Bodyweight or assisted→44AdvancedReverse Nordic CurlQuads, Hip Flexors · Bodyweight→45AdvancedJefferson CurlHamstrings, Spine · Light dumbbell→46AdvancedHip AirplaneGlutes, Hips, Balance · Bodyweight→47BeginnerBackward Sled DragQuads, Knees · Sled→48BeginnerPaused Goblet SquatQuads, Glutes, Core · Dumbbell or kettlebell→49IntermediateFront-Foot-Elevated Split SquatQuads, Glutes · Plate or step + dumbbells→50BeginnerLandmine SquatQuads, Glutes, Core · Landmine + barbell→51BeginnerBanded Lateral WalkGlute Medius, Hips · Resistance band→52AdvancedGlute Ham RaiseHamstrings, Glutes · GHD machine→53AdvancedSuitcase DeadliftCore, Obliques, Grip, Legs · Barbell or dumbbell→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern — a push, a pull, a squat, a hinge — before adding isolation work. That covers the body with the fewest exercises.
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