Best Leg Workouts: Top Exercises for Stronger Legs

Posted by Leonard Shemtob on Jun 07, 2025

Leg workouts are an important part of any fitness routine. Strong legs help you run, jump, lift, and move better in everyday life. They also improve your balance and support your overall strength.

In this article, we’ll show you the best leg workouts you can do at home or in the gym. Whether you want to build muscle, boost athletic performance, or simply strengthen your lower body, the right leg workouts can help you reach your goals.

Quick Summary

Diverse Workouts: Discover a range of effective leg exercises targeting all major lower body muscle groups.
Strength & Definition: Learn how to build powerful quads, hamstrings, glutes, and calves for a well-rounded physique.
Adaptable for All: Find routines suitable for various fitness levels, from beginners to advanced lifters.
Maximize Your Gains: Get tips on proper form and techniques to optimize your leg training and prevent injury.
Best Supplement: To support your leg workouts, Anafuse is a helpful supplement that may boost muscle growth, strength, and recovery.

Key Leg Muscles

The leg has many important muscles that help us move, stand, and stay balanced. These muscles are mainly divided into two parts: the upper leg muscles and the lower leg muscles.

Upper Leg Muscles

Quadriceps: These are four muscles at the front of your thigh. They help you straighten your knee and lift your leg. The quadriceps include the vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris. The rectus femoris also helps to lift your thigh at the hip.
Hamstrings: These three muscles are at the back of your thigh. They help bend your knee and move your leg backward. The hamstrings are called the biceps femoris, semitendinosus, and semimembranosus.
Adductors: These muscles are on the inside of your thigh. They pull your legs together and help with movements like walking and running. Important adductors include the adductor magnus, longus, brevis, and gracilis.
Gluteal Muscles: These muscles are in your buttocks. The gluteus maximus is the largest and helps you stand up, climb, and move your hips. The gluteus medius helps keep your hips stable when you walk.

Lower Leg Muscles

Calf Muscles: These muscles at the back of your lower leg help you point your toes and push off the ground when you walk or run. The main calf muscles are the gastrocnemius and soleus.
Tibialis Anterior: This muscle is at the front of your lower leg and helps lift your foot so your toes point up.
Peroneal Muscles: Located on the outside of your lower leg, these muscles help move your foot side to side and keep your ankle stable.

Benefits of Training Legs

Stronger Legs: Leg workouts make your muscles stronger. Strong legs help you walk, run, jump, and do everyday tasks more easily.
Better Balance and Stability: Strong leg muscles help keep your body steady. This lowers the chance of falling or getting hurt.
Burn More Calories: Leg exercises use big muscles, so they help burn more calories. This can help you lose fat and stay fit.
Increases Muscle Size: Training legs can help you grow bigger muscles in your thighs, calves, and glutes. This gives your lower body a more powerful and athletic look.
Improve Athletic Performance: If you play sports or like to be active, strong legs help you run faster, jump higher, and move better.
Support Your Whole Body: Your legs support your body weight. When your legs are strong, it helps protect your back and joints from pain.
Look and Feel Better: Training your legs can make them look toned and shapely. It also gives you more confidence and energy.

Best Leg Exercises

Training your legs isn’t just about doing squats over and over. Your legs are made up of different muscles, and each one needs attention. Below are some of the best exercises to build strength, muscle, and balance. These moves target all the key leg muscles, from your thighs to your calves.

Barbell Back Squat
Romanian Deadlift (RDL)
Front Squat
Walking Lunges
Bulgarian Split Squat
Leg Press
Leg Extension
Hamstring Curls
Glute Bridges / Hip Thrusts
Standing Calf Raises
Step-Ups
Goblet Squat

1. Barbell Back Squat

The back squat is one of the most effective exercises for developing leg strength and size. It works the quadriceps, glutes, and hamstrings, while also requiring core engagement to stabilize the spine.

This exercise mimics natural movement patterns like sitting and standing, making it highly functional. It can be performed with varying weights to suit beginners and advanced lifters alike.

How to do it:

Place a barbell across your upper back (not your neck).
Stand with feet shoulder-width apart.
Lower your body by bending your knees and hips at the same time.
Go down until your thighs are parallel to the floor (or deeper if your mobility allows).
Push through your heels to stand back up.

Muscles worked: Quads, glutes, hamstrings, calves, lower back, core.

2. Romanian Deadlift (RDL)

The Romanian deadlift is a powerful exercise for strengthening the hamstrings and glutes. It also engages the lower back muscles to support the spine during the movement.

This exercise improves hip mobility and posture, which are important for both athletic activities and daily life. The RDL teaches proper hip hinge mechanics, reducing the risk of injury. It is suitable for all fitness levels and can be performed with barbells or dumbbells.

How to do it:

Stand with your feet hip-width apart, holding dumbbells or a barbell in front of your thighs.
Keep your knees slightly bent and your back flat.
Hinge at the hips to lower the weights down the front of your legs.
Stop when you feel a stretch in your hamstrings, then return to the starting position.

Muscles worked: Hamstrings, glutes, lower back.

3. Front Squat

Front squats place more emphasis on the quadriceps and core compared to back squats. Because the barbell is held in front of the body, you must maintain a more upright posture, which challenges your upper back and improves posture. This movement helps develop strong, balanced legs and can reduce strain on the lower back.

How to do it:

Place a barbell on the front of your shoulders, elbows high.
Stand with feet shoulder-width apart.
Lower into a squat by bending knees and hips, keeping chest lifted and elbows up.
Descend until your thighs are parallel to the floor.
Push up through your heels to stand back up.

Muscles worked: Quadriceps, glutes, core.

4. Walking Lunges

Walking lunges are a fantastic unilateral (one-sided) exercise that challenges your balance, coordination, and single-leg strength. They are highly effective for building muscle in your glutes, quads, and hamstrings while improving hip flexibility and overall lower body stability. The walking motion also adds a dynamic element, mimicking movements you perform in everyday life and sports.

How to do it:

Stand tall with feet hip-width apart.
Step forward with one foot, lowering hips until both knees bend at about 90 degrees.
Ensure the back knee hovers just above the floor and the front knee doesn’t pass the toes.
Push through the front heel to return to standing.
Step forward with your left leg into the next lunge.

Muscles worked: Quadriceps, glutes, hamstrings, hip flexors, core.

5. Bulgarian Split Squat

This single-leg exercise is excellent for building strength and balance in each leg independently. It targets the quadriceps, glutes, and hamstrings while also engaging the core for stability.

Because one leg is elevated behind you, it increases the range of motion and challenges your muscles differently than traditional squats. Bulgarian split squats help correct muscle imbalances and improve coordination.

How to do it:

Stand about two feet in front of a bench.
Place the top of your rear foot on the bench behind you.
Hold a dumbbell in each hand by your sides, or just use your body weight for a start.
Lower your body by bending the front knee until the front thigh is parallel to the floor.
Keep your torso upright throughout the movement.
Push through the front foot to return to standing.
Switch legs.

Muscles worked: Quads, glutes, hamstrings, core.

6. Leg Press

The leg press is a popular machine-based exercise that allows you to safely load your quads, hamstrings, and glutes with heavy weight, often more than you could with free weights. Its seated, supported nature reduces stress on your lower back and spine, making it an excellent option for targeting leg muscles directly.

How to do it:

Sit on the leg press machine with your feet shoulder-width apart on the platform.
Release the safety catches and take a deep breath, bracing your core. Your knees should be slightly bent, not locked out.
Slowly and controllably lower the footplate towards you by bending your knees. Descend until your knees are bent at about a 90-degree angle, or slightly deeper if comfortable.
Push the footplate away from you using your heels and the balls of your feet. Stop just before your knees fully lock out to keep tension on the muscles and protect your joints.

Muscles worked: Quads, hamstrings, glutes.

7. Leg Extension

The leg extension is an isolation exercise that specifically targets and strengthens your quadriceps. Performed on a machine, it allows for a focused contraction of the quads without much involvement from other muscle groups.

How to do it:

Sit on the leg extension machine with your back pressed firmly against the pad.
Exhale and slowly extend your legs, pushing the ankle pad upwards by contracting your quadriceps. Focus on squeezing the muscles at the top of the movement.
Extend until your legs are almost straight, but avoid locking out your knees forcefully. Hold the peak contraction for a brief moment.
Inhale and slowly lower the weight back down to the starting position.

Muscles worked: Quads

8. Hamstring Curls (Seated or Lying)

Hamstring curls isolate the hamstring muscles, helping to balance strength between the front and back of the legs. Strong hamstrings support knee health and improve athletic performance.

How to do (Seated Leg Curl):

Sit on the leg curl machine with your back flat against the pad. Adjust the machine so that the pivot point aligns with your knee joint. Place your shins against the lower pad (just above your ankles) and adjust the upper pad to rest comfortably against your thighs to hold them in place.
Exhale and slowly curl your legs downward and backward by contracting your hamstrings, pulling the weight towards your glutes.
Pull the pad as far as comfortably possible, focusing on a strong squeeze in your hamstrings.
Inhale and slowly extend your legs back to the starting position.

How to do (Lying Leg Curl):

Lie face down on the leg curl machine, ensuring your knees are aligned with the machine's pivot point. The ankle pad should rest just above your heels. Grip the handles firmly.
Exhale and slowly curl your legs upward by contracting your hamstrings, pulling the weight towards your glutes.
Continue curling until your knees are fully bent and the pad is close to your glutes. Squeeze your hamstrings hard at the peak.
Inhale and slowly lower the weight back down to the starting position, maintaining control.

Muscles worked: Hamstrings.

9. Glute Bridges / Hip Thrusts

These exercises isolate and strengthen the glutes, which are essential for hip extension and overall lower body power. Glute bridges are great for beginners and can be done anywhere, while hip thrusts allow for added resistance and greater range of motion.

Strong glutes improve posture, reduce lower back pain, and enhance athletic performance. Both exercises also engage the hamstrings and lower back to a lesser extent.

How to do it:

Lie on your back on the floor with your knees bent and feet flat on the ground, hip-width apart.
Keep your arms at your sides.
Push through your heels and lift your hips until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top, then lower back down slowly.

Muscles worked: Glutes, hamstrings, lower back.

10. Standing Calf Raises

The Standing Calf Raise is the premier exercise for building mass and strength in your gastrocnemius, the larger, more visible muscle of your calf. This muscle is crucial for explosive movements like jumping and sprinting, and for pushing off the ground. Performing this exercise with a full range of motion, emphasizing the stretch and contraction, is key to developing powerful and well-defined calves.

How to do it (Standing Version):

Stand with your feet hip-width apart.
Raise your heels as high as possible, squeezing your calves at the top.
Slowly lower your heels back down.
You can hold dumbbells or use a barbell for extra resistance.

Muscles worked: Gastrocnemius and soleus (calf muscles).

11. Step-Ups

Step-ups are functional and mimic natural movement patterns, making them excellent for building strength and coordination. They target the quadriceps, glutes, and hamstrings while also improving balance. This exercise can be performed with bodyweight or by holding dumbbells for added resistance.

How to do it:

Stand facing a bench or sturdy platform.
Step one foot onto the bench, pressing through the heel to lift your body up.
Step down carefully.
Repeat with the other leg.
Keep your torso upright throughout.
You can hold dumbbells in each hand by your sides for added resistance.

Muscles worked: Quadriceps, glutes, hamstrings.

12. Goblet Squat

The Goblet Squat is an excellent exercise for beginners to learn proper squat mechanics, but it remains effective even for advanced lifters looking for a quad-focused variation or a warm-up.

How to do it:

Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Hold a single dumbbell or kettlebell vertically against your chest with both hands, cupping the top of the weight.
Begin by pushing your hips back and bending your knees simultaneously, as if sitting into a chair. Keep your chest up, shoulders back, and maintain a straight back.
Descend until your thighs are at least parallel to the floor, or deeper if your mobility allows, ensuring your elbows track inside your knees.
Drive upwards through your heels and midfoot, squeezing your glutes as you return to the starting standing position. Fully extend your hips and knees without locking them out excessively.

Muscles worked: Quadriceps, Gluteus Maximus, Hamstrings, Core.

Best Leg Workouts (Goal-Based)

1. Leg Workout for Strength & Power

Goal: Heavy compound lifts to build raw strength
Frequency: 1–2x per week

Workout A – Strength

Barbell Back Squat – 5 sets x 5 reps
Front Squat – 4 sets x 6 reps
Romanian Deadlift (RDL) – 3 sets x 8 reps
Walking Lunges – 2 sets x 20 steps (heavy DBs)
Hamstring Curls – 3 sets x 10 reps
Standing Calf Raises – 4 sets x 15 reps

Rest: 90–120 sec for compound lifts, 60 sec for accessories

2. Leg Workout for Hypertrophy (Size)

Goal: Build muscle mass with higher volume
Frequency: 1–2x per week

Workout B – Size

Leg Press – 4 sets x 12 reps
Bulgarian Split Squat – 3 sets x 10 reps each leg
Leg Extension – 3 sets x 15 reps
RDL – 3 sets x 10 reps
Glute Bridges / Hip Thrusts – 3 sets x 12 reps
Seated or Standing Calf Raises – 4 sets x 15–20 reps

Rest: 45–75 sec for most exercises, pump focus

3. Leg Workout for Endurance & Conditioning

Goal: Improve leg endurance and stability
Frequency: 1x per week or as a secondary leg day

Workout C – Endurance

Goblet Squat – 3 sets x 20 reps
Walking Lunges – 3 sets x 30 steps
Step-Ups – 3 sets x 12 reps per leg
Wall Sit – 3 rounds x 60 seconds
Glute Bridges – 3 sets x 20 reps
Calf Raises (Bodyweight or DB) – 3 sets x 25 reps

Rest: 30–45 seconds to keep the heart rate up

Best Leg Workouts (Experience-Based)

Beginner Leg Workout

Goblet Squat – 3 sets x 10 reps
Step-Ups – 3 sets x 10 reps per leg
Glute Bridges – 3 sets x 12 reps
Leg Press (Light) – 3 sets x 10 reps
Hamstring Curl (Machine) – 2–3 sets x 12 reps
Standing Calf Raises – 3 sets x 15 reps

Intermediate Leg Workout

Barbell Back Squat – 4 sets x 6–8 reps
Bulgarian Split Squat – 3 sets x 8–10 reps
Leg Extension – 3 sets x 12–15 reps
Romanian Deadlift – 3 sets x 10 reps
Glute Bridges / Hip Thrusts – 3 sets x 12 reps
Calf Raises – 4 sets x 15 reps

Advanced Leg Workout

Barbell Back Squat – 5 sets x 5 reps
Front Squat – 3 sets x 6 reps
Walking Lunges (Heavy) – 3 sets x 20 steps
RDL – 4 sets x 8 reps
Leg Press (Heavy) – 3 sets x 10 reps
Hamstring Curl + Leg Extension Superset – 3 sets x 15 each
Standing Calf Raises – 5 sets x 15 reps

Home Leg Workout (Bodyweight & Minimal Equipment)

Level: All levels

Bodyweight Squat – 3 sets x 20 reps
Walking Lunges – 3 sets x 30 steps
Wall Sit – 3 sets x 60 seconds
Step-Ups (Stairs/Chair) – 3 sets x 12 reps each leg
Glute Bridges – 3 sets x 15–20 reps
Single-Leg Calf Raises – 3 sets x 10 each leg
Jump Squats – 2 sets x 12 reps
Side-Lying Leg Raises – 2 sets x 15 each side

Top Tips for Your Best Leg Workout

Always Warm Up Properly

Before you hit those heavy squats or lunges, spend 5-10 minutes doing light cardio (like a brisk walk or cycling) and dynamic stretches (like leg swings or bodyweight squats). This gets your blood flowing, prepares your joints, and reduces the risk of injury.

Focus on Form First

Before adding weights or increasing reps, make sure your exercise form is correct. Good form protects your joints and helps you get the most out of each movement.

Use a Mix of Exercises

Include both compound leg exercises (like squats and lunges) that work multiple muscles, and isolation exercises (like hamstring curls and calf raises) that target specific muscles. This balance helps build overall strength and muscle size.

Start with Bodyweight Leg Exercise if You’re a Beginner

If you’re new to leg workouts, start with bodyweight exercises such as bodyweight squats, step-ups, and lunges.

Progress Gradually

Once you can do the exercises with good form and ease, increase the difficulty by adding weights, more reps, or trying harder variations. This progressive overload is key to building muscle and strength.

Fuel Your Body and Rest

Your muscles grow when you're resting, not when you're working out. Make sure you're eating enough protein to help muscles repair and grow, and get plenty of sleep. Rest days are just as important as workout days!

Don't Forget to Cool Down and Stretch

After your workout, take 5-10 minutes to do some static stretches (holding each stretch for 20-30 seconds). This helps improve your flexibility, reduces muscle soreness, and aids recovery.

Best Supplements for Your Leg Workout

1. AnaFuse by Vital Alchemy

Anafuse by Vital Alchemy is designed to support muscle growth and retention. It combines recently researched anabolic agents aimed at promoting lean muscle development. This formula brings together key components that contribute to building lean, hard muscle mass without common side effects.

Key Benefits:

It supports mass gains.
It causes zero water weight.
It helps reduce body fat.
It supports increases in muscle endurance.
It helps increase muscle hardness.
It helps increase strength.
It promotes skin-ripping muscle pumps.
It inhibits myostatin.
It accelerates muscle recovery.
It helps reduce muscle soreness.
It increases your protein synthesis.

Key Ingredients:

Epicatechin
Ajuga Turkestanica
HICA
Eriobotrya Japonica
Vitamin D3
Quercetin

Customer Reviews

Anafuse

“This is the second time I bought anafuse because it works. I gained alot of lean muscle from using this product. I have been working out for over 20 years and I know what works. Anafuse works!!! Highly recommend it to someone who wants to take their workout and physique to another level.”

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Anafuse

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-KyleB

Stuff works great

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2. Pepti-Bolic by SNS

Pepti-Bolic by SNS is a peptide-based supplement made to support muscle growth, strength, recovery, and endurance. It includes PeptiStrong® and DL-185™, which have been studied for their effects on protein synthesis and muscle fatigue. The formula is non-hormonal and stimulant-free, and may help during both bulking and cutting phases, as well as general training recovery.

Key Benefits:

It supports lean muscle growth and improved body composition.
It enhances strength and physical performance.
It reduces muscular fatigue and supports quicker recovery.
It promotes muscle retention during dieting or aging.

Key Ingredients

PeptiStrong™
DL185™ (Dileucine)

Customer Reviews

Loving it so far!

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-Agape M.

3. MPC-185 by CEL

MPC-185 is a muscle-building supplement featuring DL-185™, a patented Dileucine Peptide. Clinical studies show it increases muscle protein synthesis by 159% compared to baseline and 60% more than leucine. This supplement is designed for athletes, bodybuilders, and fitness enthusiasts to support strength gains, endurance, recovery, and lean muscle growth.

Key Benefits:

It boosts muscle protein synthesis by 159%.
It supports lean muscle growth and strength gains.
It enhances power, endurance, and stamina.
It promotes muscle repair and recovery.
It features the patented DL-185™ Dileucine peptide.

Key Ingredient:

DL-185™ Dileucine

4. Androvar™ by Hard Rock Supplements

Androvar™ by Hard Rock Supplements contains Epiandrosterone, a compound that converts into Stanolone in the body. Stanolone is described as being significantly more androgenic than testosterone.

This supplement is intended to support muscle density and strength. It is also claimed that Epiandrosterone does not convert to estrogen and may help reduce estrogen levels, which could contribute to fat loss and reduced water retention.

Disclaimer

This product is intended for experienced users with at least 2 years of consistent training. Due to the potency of the ingredients, it is important to use proper on-cycle support and follow a post-cycle therapy (PCT) protocol to help maintain your gains and support hormonal balance after use.

Always consult with a healthcare professional before starting any supplement cycle, especially if you have underlying health conditions or are taking medications. Not recommended for beginners or those unfamiliar with anabolic compounds.

Key Benefits:

It supports increases in lean mass.
It helps increase muscle hardness.
It helps increase strength.
It supports increases in fat loss.
It helps improve muscle definition.
It helps reduce water retention.
It aids in increasing vascularity.
It boosts your libido.
It improves intensity during workouts.
It helps increase muscle pumps.
It increases protein synthesis.
It promotes an improved sense of well-being.

Key Ingredients

Epiandrosterone

Customer Reviews

Works great

“I've had no negative side effects (other than being a bit more ragey that usual), weight loss, muscle gain, and strength gain. It's a win.”

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5. Mandro the Giant Gold Stack

Mandro The Giant Gold Stack is a supplement stack designed to support muscle growth and help overcome plateaus. It combines two highly rated bulking supplements to promote muscle gains.

Users have reported gaining 5 to 15 pounds of muscle while using this stack. This product provides a combined approach to muscle building in a single formula. This stack is suggested for individuals looking to enhance muscle gain, potentially assisting those aiming to overcome training plateaus

Disclaimer

The Mandro The Giant Gold Stack is designed for users with a minimum of 2 years of training experience who are familiar with advanced supplementation. Proper on-cycle support is essential during use to manage side effects and optimize results.

Following a well-structured post-cycle therapy (PCT) plan is critical to help restore natural hormone levels and protect long-term health. This stack is not intended for beginners. Consult a healthcare provider before starting, particularly if you have health concerns or are on medication.

Key Benefits:

It helps increase strength.
It helps increase muscle mass.
It helps accelerate muscle recovery.
It helps improve muscle endurance.
It helps increase muscle hardness.
It helps improve muscle definition.
It helps improve protein synthesis.
It helps increase muscle pumps.

Supplements in this Stack:

Customer Reviews

Outstanding

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Best Stack Yet

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FAQs: Best Leg workouts

Q: How often should I train my legs?

A: For most people, training your legs 1-3 times per week is ideal. Beginners might start with 1-2 sessions, while intermediate to advanced lifters can aim for 2-3 sessions, ensuring you give your muscles enough time (48-72 hours) to recover between intense workouts.

Q: Is it okay to do cardio on leg day?

A: You can do light cardio after your leg workout, but avoid hard cardio right before leg training. It can tire your muscles too early.

Q: Can I build leg muscle without weights?

A: Yes! Bodyweight exercises like pistol squats, lunges, and jump squats can build muscle, but adding resistance (bands, dumbbells) helps more.

Q: Should I train my legs if they’re still sore?

A: Mild soreness = okay to train. Sharp pain or extreme stiffness = rest or do light mobility work.

Q: Do I need to train calves separately?

A: Yes! Calves recover fast—hit them 2–3x/week with heavy raises and jumps.

Final Thoughts

Strong legs do more than look good—they make everyday movement easier, boost athletic performance, and keep your body balanced. They help in daily life and in sports.

A balanced leg workout hits quads, hamstrings, glutes, and calves. Focus on good form, not just heavy weight. Use a mix of compound and isolation moves.

Don’t skip single-leg work. Rest and recovery are just as important as training. Eat well and stay consistent.

Sources:

https://row.gymshark.com/blog/article/best-leg-exercises
https://barbend.com/best-leg-exercises/
https://www.healthline.com/health/fitness/leg-workout
https://www.garagegymreviews.com/best-leg-exercises
https://hugesupplements.com/blogs/content/leg-day-workout

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements and a published author. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding.

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.