Legs Exercises
Never skip leg day again. This free leg library is built around the squat and its variations: barbell back, front, overhead, and one-leg squats, split squats loaded with a bar, a band, or a suspension trainer, Smith and chair squats for controlled ranges, plus squat jumps, the clean and press, and the snatch pull for explosive power. Quad and hip-flexor mobility work is included so you can earn the depth rather than force it.
Benefits of Legs Training
- Develop quads, hamstrings, and glutes with the full squat family
- Burn more calories by training the body’s largest muscle groups
- Single-leg and split work fixes side-to-side imbalance under load
- Jump and Olympic-style variations build power a heavy squat alone misses
Squat On Bosu Ball
Squat On Bosu Ball is a legs exercise targeting the quads....
Target: Quads
Barbell Clean And Press
Barbell Clean And Press is a legs exercise targeting the quads....
Target: Quads
Assisted Prone Lying Quads Stretch is a legs exercise targeting the quads....
Target: Quads
Barbell Bench Squat
Barbell Bench Squat is a legs exercise targeting the quads....
Target: Quads
Suspended Split Squat
Suspended Split Squat is a legs exercise targeting the quads....
Target: Quads
Lying (side) Quads Stretch
Lying (side) Quads Stretch is a legs exercise targeting the quads....
Target: Quads
Squat To Overhead Reach With Twist is a legs exercise targeting the quads....
Target: Quads
Smith Single Leg Split Squat
Smith Single Leg Split Squat is a legs exercise targeting the quads....
Target: Quads
Chair Leg Extended Stretch
Chair Leg Extended Stretch is a legs exercise targeting the quads....
Target: Quads
Dumbbell Supported Squat
Dumbbell Supported Squat is a legs exercise targeting the quads....
Target: Quads
Barbell Overhead Squat
Barbell Overhead Squat is a legs exercise targeting the quads....
Target: Quads
Barbell Split Squat V. 2
Barbell Split Squat V. 2 is a legs exercise targeting the quads....
Target: Quads
Intermediate Hip Flexor And Quad Stretch
Intermediate Hip Flexor And Quad Stretch is a legs exercise targeting the quads....
Target: Quads
Smith Chair Squat
Smith Chair Squat is a legs exercise targeting the quads....
Target: Quads
Barbell Squat Jump Step Rear Lunge is a legs exercise targeting the quads....
Target: Quads
Barbell One Leg Squat
Barbell One Leg Squat is a legs exercise targeting the quads....
Target: Quads
Barbell Squat (on Knees)
Barbell Squat (on Knees) is a legs exercise targeting the quads....
Target: Quads
Barbell Side Split Squat
Barbell Side Split Squat is a legs exercise targeting the quads....
Target: Quads
Band Single Leg Split Squat
Band Single Leg Split Squat is a legs exercise targeting the quads....
Target: Quads
Romanian Deadlift
A hip hinge that keeps the knees soft and the bar close, stretching the hamstrin...
Target: Hamstrings
Barbell Squat
The foundation lower-body lift: quads, glutes, and the entire trunk working toge...
Target: Quads
Front Squat
Racking the bar on the front delts forces an upright torso, shifting load off th...
Target: Quads
Leg Press
A fixed-path press that loads the quads heavily with no spinal compression and n...
Target: Quads
Barbell Lunge
One leg at a time under a loaded bar, exposing the strength gap between sides th...
Target: Quads
Dumbbell Lunge
The lunge loaded by the sides rather than the spine, which keeps the torso tall ...
Target: Quads
Goblet Squat
Holding the weight at the chest counterbalances the squat, which is why it is th...
Target: Quads
Bodyweight Squat
The squat pattern with no load at all, used to groove depth and knee tracking be...
Target: Quads
Leg Extension
The only common movement that isolates the quadriceps at the knee, including the...
Target: Quads
Lying Leg Curl
Trains knee flexion, the hamstring function that deadlifts and Romanian deadlift...
Target: Hamstrings
Barbell Hip Thrust
Peak resistance lands at full hip extension, exactly where the glute contracts h...
Target: Glutes
Standing Calf Raise
With the knee straight the gastrocnemius does the work, which is the calf head t...
Target: Calves
Seated Calf Raise
A bent knee takes the gastrocnemius out and leaves the soleus, the endurance hea...
Target: Calves
Legs Exercises by Equipment
Train legs with the equipment you actually have. Each list below is filtered to one tool, so you can build a session around a pair of dumbbells, a cable stack, a barbell, or nothing at all.
All Legs Exercises (33)
Browse the complete list of free legs exercises below. Each guide includes an animated GIF demonstration, step-by-step instructions, the target muscle, and the equipment you need — perfect for building your own legs workout or adding moves to a custom AI workout plan.
- Squat On Bosu BallQuads · Bosu Ball · Beginner
- Barbell Clean And PressQuads · Barbell · Beginner
- Assisted Prone Lying Quads StretchQuads · Assisted · Beginner
- Barbell Bench SquatQuads · Barbell · Beginner
- Suspended Split SquatQuads · Body Weight · Beginner
- Lying (side) Quads StretchQuads · Body Weight · Beginner
- Squat To Overhead Reach With TwistQuads · Body Weight · Beginner
- Smith Single Leg Split SquatQuads · Smith Machine · Intermediate
- Chair Leg Extended StretchQuads · Body Weight · Intermediate
- Dumbbell Supported SquatQuads · Dumbbell · Intermediate
- Barbell Overhead SquatQuads · Barbell · Intermediate
- Barbell Split Squat V. 2Quads · Barbell · Intermediate
- Intermediate Hip Flexor And Quad StretchQuads · Rope · Intermediate
- Smith Chair SquatQuads · Smith Machine · Intermediate
- Barbell Squat Jump Step Rear LungeQuads · Barbell · Advanced
- Barbell One Leg SquatQuads · Barbell · Advanced
- Barbell Squat (on Knees)Quads · Barbell · Advanced
- Barbell Side Split SquatQuads · Barbell · Advanced
- Snatch PullQuads · Barbell · Advanced
- Band Single Leg Split SquatQuads · Band · Advanced
- Romanian DeadliftHamstrings · Barbell · Intermediate
- Barbell SquatQuads · Barbell · Intermediate
- Front SquatQuads · Barbell · Intermediate
- Leg PressQuads · Leverage Machine · Beginner
- Barbell LungeQuads · Barbell · Intermediate
- Dumbbell LungeQuads · Dumbbell · Beginner
- Goblet SquatQuads · Kettlebell · Beginner
- Bodyweight SquatQuads · Body Weight · Beginner
- Leg ExtensionQuads · Leverage Machine · Beginner
- Lying Leg CurlHamstrings · Leverage Machine · Beginner
- Barbell Hip ThrustGlutes · Barbell · Intermediate
- Standing Calf RaiseCalves · Leverage Machine · Beginner
- Seated Calf RaiseCalves · Leverage Machine · Beginner
Legs Training FAQ
What are the best leg exercises without a gym?
Bodyweight squats, split squats, walking lunges, step-ups onto a chair, wall sits, and single-leg Romanian deadlifts cover quads, glutes, and hamstrings at home. Progress by slowing the tempo, adding a backpack for load, or moving to single-leg versions.
Why should I not skip leg day?
Your legs hold the largest muscles in your body. Training them raises overall calorie burn, boosts systemic muscle-building hormones, improves athletic performance, and prevents the imbalanced physique and injury risk that come from only training the upper body.
Are deep squats bad for your knees?
No — research shows deep squats with good form strengthen the knee joint and surrounding tissue. Knee pain usually comes from too much load too soon, knees caving inward, or heels lifting. Squat as deep as you can with a flat back and stable feet, and build depth gradually.
How often should I train legs?
Two leg sessions per week is the sweet spot for most people: one squat-focused day and one hinge-focused day (deadlift variations, hip thrusts). Legs handle high volume but also need more recovery than smaller muscle groups.