The legs are the largest muscle group in the body, comprising the quadriceps, hamstrings, glutes, calves, and adductors. Training them properly requires a combination of squat-pattern movements, hip hinge movements, and isolation work. These ten exercises build complete lower body strength, size, and function.
1. Barbell Back Squat
Quadriceps, glutes, hamstrings, adductors, erector spinae
Set up
Position the barbell across your upper traps (high bar) or rear delts (low bar). High bar produces a more upright torso and greater quad emphasis; low bar allows more forward lean and greater hip involvement. Step back from the rack with feet shoulder-width to hip-width apart, toes turned out 15–30°. Take a deep breath, brace your core, and push your knees slightly out in the direction of your toes.
Technique and form
Initiate the descent by breaking at the hips and knees simultaneously — not by pushing the knees forward first. Keep your chest up throughout. Your knees should track over your toes the entire way down — never allow them to cave inward (valgus collapse). Descend until your hip crease is below your knee crease (parallel or below). Drive out of the bottom by pushing the floor away, maintaining your brace and an upright torso.
Range of motion
Full squat depth means hip crease below the top of the knee. Partial squats reduce the training stimulus significantly and shift load away from the glutes and hamstrings. Work toward full depth progressively — use a heel wedge or plate if ankle mobility limits your depth.
2. Romanian Deadlift (RDL)
Hamstrings, glutes, erector spinae — the premier hamstring-loading movement
Set up
Stand holding a barbell at hip level with an overhand grip, feet hip-width apart. The barbell should be over your mid-foot. Stand tall with a neutral spine — shoulders back, chest up. The RDL begins from a standing position, unlike the conventional deadlift which starts from the floor.
Technique and form
Push your hips back as if trying to touch the wall behind you. Maintain a neutral spine throughout — no rounding. Keep the bar close to your body (it should drag down your shins and thighs). Your knees maintain a soft, fixed bend — they do not move during the exercise. Lower until you feel a strong hamstring stretch — typically when the barbell is mid-shin level. Drive your hips forward to return to standing, squeezing your glutes hard at the top.
Range of motion
Lower until you feel a strong hamstring stretch — this varies per individual based on hamstring flexibility. Do not sacrifice spinal neutrality to achieve greater depth. Over time, your hamstring flexibility will improve and depth will increase. The hamstring stretch at the bottom is the entire point of this movement.
3. Leg Press
Quadriceps primarily; glutes and hamstrings vary with foot placement
Set up
Sit in the leg press machine with your back and head fully supported. Place your feet on the platform at shoulder-width or slightly wider. Foot position changes the emphasis: low foot placement increases quad activation; high placement increases glute and hamstring involvement; feet together increases outer quad (vastus lateralis) emphasis.
Technique and form
Release the safety handles and lower the platform by bending your knees. Keep your lower back in contact with the pad throughout — do not allow it to peel away at the bottom, which places dangerous shear force on the lumbar spine. Push through your entire foot (not just the toes) to press the platform back up. Do not lock out your knees aggressively at the top — maintain a slight bend.
Range of motion
Lower until your knees are at approximately 90° or your thighs touch your chest if flexibility allows. Full range of motion significantly increases the hypertrophy stimulus compared to partial reps. Never allow your hips to tuck under (posterior pelvic tilt) at the bottom — this is the sign that you have gone too deep for your current hip flexibility.
4. Walking Lunge
Quadriceps, glutes, hamstrings, adductors — plus balance and proprioception demands
Set up
Stand upright holding dumbbells at your sides or a barbell across your upper back. Feet together. Engage your core. The walking lunge trains each leg individually, exposing and correcting imbalances between sides that bilateral exercises like squats can mask.
Technique and form
Step forward with one foot — a stride length that allows your front knee to stay above your ankle (not past your toes). Lower your back knee toward the floor. Your torso stays upright throughout — resist the urge to lean forward. When your back knee is just above the floor, drive through your front heel to bring your rear foot forward to a standing position. Alternate legs with each step forward.
Range of motion
Lower until your back knee is approximately 2–5cm from the floor. Full range maximises glute and quad stretch. Ensure your front knee tracks over your second toe throughout — never allow inward knee collapse. For beginners, practise stationary lunges first before progressing to the walking variation.
5. Hip Thrust
Glutes (maximum activation) — the single best exercise for glute development
Set up
Sit on the floor with your upper back against a bench. Roll a barbell over your hips — use a barbell pad for comfort. Place your feet flat on the floor, approximately hip-width apart. Your feet should be positioned so that at the top of the movement your shins are vertical and your knees are at 90°.
Technique and form
Drive through your heels to thrust your hips upward until your body forms a straight line from shoulders to knees. Squeeze your glutes maximally at the top — do not hyperextend your lower back. Your chin should remain tucked throughout to maintain a neutral neck. At the top, hold for a count. Lower your hips back toward the floor with control.
Range of motion
Full range means hips at full extension at the top — a straight line from shoulders through hips to knees. Do not stop short of full extension. At the bottom, allow your hips to nearly touch the floor before the next rep. The hip thrust loads the glutes most heavily at their shortened position (top), complementing the RDL which loads them most at their lengthened position (bottom).
6. Lying Leg Curl
Hamstrings (biceps femoris, semimembranosus, semitendinosus) — isolation movement
Set up
Lie face down on the leg curl machine. Adjust the pad so it sits just above your heels, not on your Achilles tendon. Your kneecap should be just at the edge of the bench — this allows full range of motion. Grip the handles lightly for stability.
Technique and form
Curl your heels toward your glutes by contracting your hamstrings. Keep your hips in contact with the bench — do not allow them to lift as the weight gets heavy. At full contraction your heels should nearly touch your glutes. Lower with full control over 2–3 seconds — the eccentric phase is critical for hamstring hypertrophy and injury prevention.
Range of motion
Full range means starting with legs nearly straight (slight bend to protect the knee joint) and finishing with heels as close to your glutes as possible. Never use shortened range of motion on this exercise — partial reps from a mid-range position fail to load the hamstrings through their full length.
7. Leg Extension
Quadriceps (all four heads) — isolation exercise with peak contraction at full extension
Set up
Sit in the leg extension machine with your back against the pad. Adjust the seat so your knees align with the machine’s pivot point — misalignment stresses the knee joint. Position the ankle pad just above your ankles. Your thighs should be fully supported by the seat.
Technique and form
Extend your legs to full straightness by contracting your quadriceps. At full extension, pause for a count with your quads contracted hard. Lower under control — do not let the weight slam back down. Point your toes slightly toward you (dorsiflexion) during the movement to maximise quad activation. Avoid using momentum or body swing.
Range of motion
Full extension means legs completely straight at the top — this is where peak quad contraction occurs. At the bottom, allow the weight to travel back until your knees are at approximately 90°. Going below 90° can place excessive strain on the patella tendon in some individuals.
8. Goblet Squat
Quadriceps, glutes, adductors — excellent technique-builder with high core demands
Set up
Hold a dumbbell or kettlebell vertically against your chest with both hands cupped under the top plate or bell. Stand with feet shoulder-width or slightly wider, toes turned out 30–45°. The goblet squat is the best teaching tool for squat mechanics — the front-loaded weight naturally encourages an upright torso and discourages forward lean.
Technique and form
Descend by pushing your knees out and sitting down between your heels — not forward over them. Keep the weight against your chest throughout. At the bottom, your elbows should be inside your knees — use them to push your knees outward if they cave inward. Pause briefly at the bottom to build mobility and control. Drive back up through your heels.
Range of motion
Descend to full depth — hip crease below parallel. The goblet squat is particularly good for drilling full depth because the counterbalance of the front-loaded weight makes it easier to sit deep without falling backward. Use it as a warm-up before barbell squats or as a primary movement for beginners.
9. Standing Calf Raise
Gastrocnemius (upper calf) and soleus (lower calf) — requires high frequency and full range of motion
Set up
Stand on a calf raise machine or with the balls of your feet on an elevated surface — a step, plate, or calf block. Your heels should hang off the edge to allow full range of motion. Hold a dumbbell in each hand or use a machine for loading. Keep your legs nearly straight throughout to target the gastrocnemius.
Technique and form
Drive up onto the balls of your feet as high as possible — fully plantar-flexed. At the top, hold for a count and squeeze the calf. Lower your heels as far below the edge of the step as your ankle mobility allows — a deep, controlled stretch at the bottom is essential. Avoid bouncing from the bottom stretch position; pausing at the bottom removes the stretch reflex and forces genuine muscle contraction.
Range of motion
The most common mistake in calf training is inadequate range of motion. Full range means a deep stretch at the bottom and maximum plantar flexion at the top. Calves respond to full range far better than partial range. They also respond to high frequency — training them 3–4 times per week tends to produce better results than once per week.
10. Sumo Deadlift
Glutes, adductors, quadriceps, hamstrings — wider stance shifts emphasis from lower back to hips
Set up
Stand with feet wider than shoulder-width — typically 1.5 to 2 times shoulder-width depending on your hip structure. Turn your toes out to match your hip angle, typically 30–45°. Grip the bar, or kettlebell/dumbbell, inside your legs with a narrow grip. Push your knees out over your toes and pull your hips down toward the bar until your shins are vertical.
Technique and form
Push the floor apart laterally as you drive upward — this activates the adductors powerfully. Keep the bar close to your body. Drive your hips through to lockout. The more upright torso of the sumo deadlift places less strain on the lower back than the conventional deadlift, making it a valuable alternative for those with lower back sensitivity.
Range of motion
Full lockout at the top with hips fully extended and glutes contracted. The wider stance reduces the range of motion slightly compared to conventional but compensates by greatly increasing adductor and glute activation. Lower the bar in a controlled manner — sumo deadlifts are often dropped from the top in powerlifting competition but lowering slowly builds more posterior chain development.
A balanced leg session includes one squat-pattern movement (exercises 1, 3, 8), one hip hinge (exercises 2, 10), one single-leg movement (exercise 4), one glute isolation (exercise 5), and one or two isolation movements (exercises 6, 7, 9). Calves can be trained at the end of every leg session or as a standalone warm-up. Prioritize the compound movements early in the session when you are freshest.
