Legs Exercises
Never skip leg day again. This free leg workout library covers squats, lunges, deadlifts, leg press, hamstring curls, and calf raises with video guides and detailed instructions. Training your quads, hamstrings, glutes, and calves builds lower-body power, burns serious calories, boosts athletic performance, and supports strong knees and hips for life.
Benefits of Legs Training
- Develop quads, hamstrings, glutes, and calves for total lower-body strength
- Burn more calories with the body’s largest muscle groups
- Improve athleticism, balance, and joint stability
- Bodyweight and loaded variations with free video demos
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
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.