Best Leg Workout Exercises

A leg workout exercise is any form of resistance training that focuses on the legs. The best leg workout exercises focus on building the leg muscle’s strength and endurance. While there are many leg muscles in the human body, the core muscles that leg routines focus on are the quadriceps, hamstrings, glutes, and calves.

Leg exercise routines and programs involve both pushing and pulling movements, involving weights or various forms of resistance. While the primary muscle receives the bulk of the workout, other secondary muscles benefit from leg muscles. These include both the core muscles and the lower back muscles.

In addition to growing the leg muscles, weightlifters performing these movements receive additional benefits. These benefits include bone mass increases, calorie depletion, hypertrophy, increased positive mood, and improved cardiovascular health.

To build strong leg muscles, a reliable and variating set of exercises will help promote significant growth. The routine you choose for your leg workout is important. Therefore, knowing the best workouts will help you put together several routines that will continue to stimulate your legs. These are some of the best leg workout exercises.

1. Barbell back squat
2. Barbell front squat
3. Snatch and power clean
4. Deadlift
5. Split squat
6. Hack squat
7. Lunge
8. Leg press
9. Romanian deadlift
10. Leg curl

1. Barbell Back Squat

The barbell back squat is widely considered as one of the best movements to work out all of your major lower-body muscles including glutes, hamstrings, quads, and calves. In addition to its benefits as a leg exercise bodybuilding method, the movements allow the back muscles, core, and torso to have a workout as well.

The process of doing a proper barbell back squat is as follows.

1. Place the bar near the back of your shoulders.
2. Stand with your feet slanted outward slightly with your feet shoulder-width apart.
3. Keeping your spine straight, lower yourself down towards the floor by bending your knees.
4. Continue lowering until your hip crease is below your knee.
5. Bring yourself back up by pushing off of the floor while keeping your weight on your heels.

While performing the move, minor mistakes such as bending the back or not lowering yourself far enough could cause it to be less effective and even cause injury. Common injuries include back pain, spinal damage, shoulder or leg muscle tears, and simply joint pain.

Doing three sets of this exercise two to three times a week can help people from all walks of life to improve their leg strength. The weight you should use will depend on the level of your experience combined with your body weight. 

Barbell Back Squat Variations for Leg Muscles

While the original back squat is a great way to build all-around leg strength, there are a few variations that will allow the focus of the movement to land on certain parts. Variations of the barbell back squat will benefit bodybuilders and people that need to focus on certain areas like swimmers and soccer players.

1. Barbell Back Squat to Box

Box squats don’t differ widely from regular barbell squats. However, they have the added bonus of a more specific range of motion. The box squat is one of the leg exercises bodybuilding professionals use to focus on key muscles by briefly squatting to a box before coming up again.

The area the box squat will affect depends on the height of the box being used. It’s important to pick an appropriate height without going lower than you can handle. Doing so is a common mistake that could lead to a counterproductive workout.

2. Back Squat with Bands

The commonly known bodybuilder leg workout, associated with lifting increasing amounts of weight, isn’t the only way to build leg strength. Bands are a great way to add small amounts of resistance to your bodyweight workout, allowing you to use various amounts of speed during the movement.

The exercise is done similarly to a standard barbell squat, except with a resistance band beneath your feet and over your shoulders or wrapped around your thighs to add a bit of difficulty to gym leg workouts.

3. Back Squat with Chains

Chains allow the user to increase their core stability by having their lift become lighter towards the lowest points of the squat as the chains coil onto the ground. It also aids beginners that don’t originally have the leg strength to reach the lowest recommended point of the squat without lightening the load.

4. Back Squat with Weighted Vest

Using a vest instead of a barbell will allow you to vary the squat to fit your specific needs. During the movement, you will take a similar stance to barbell squats. It’s one of the best leg lifts because you can then use different hand placements and squatting speeds to give more emphasis on power and muscle building.

A common practice during weighted vest squats is to lower yourself slowly and then explode upward back to the starting position. Depending on whether your goal is hypertrophy, strength, or stamina/endurance, this exercise can be performed with varying amounts of weights, sets, and repetitions.

2. Barbell Front Squat

The barbell front squat is an excellent exercise for building quad strength and size in the legs. Those with back issues may benefit from the reduced weight on the spine that transfers to the center mass region. The following steps will allow you to properly perform the front squat and receive the various benefits that it offers.

1. Place the bar across the front of your shoulders near your neck.
2. Hold the bar with your arms parallel to the ground using your fingertips underneath, straps on in an “X” shape across the top.
3. Place your feet slanted slightly outward a shoulder-width apart.
4. Begin to squat down until your thighs are parallel to the ground.
5. Come back up and repeat.

While performing the move, you must keep your core activated and maintain the position throughout. Otherwise, the exercise is less effective and you could lose balance.

Barbell Front Squat Variations for Leg Workout Routines

The variations of the barbell front squat allow you to focus on the other muscles in addition to the quads. These front squat variations can be used in conjunction with a lighter bar or special weights.

1. Frankenstein squat

The Frankenstein squat is performed by placing the bar on the shoulders with arms extended forward. The bodybuilding leg exercise places more emphasis on the upper back. The exercise will strengthen the area as it transfers the load from parts of the lower back.

When doing the movement, keep your arms at a 95-degree angle to prevent the bar from rolling forward. While the Frankenstein squat helps to keep the bar from straining the throat, is difficult to perform with a lot of weight or if mobility is an issue.

2. Goblet squat

The goblet squat is one of the best leg exercises to build muscle as a beginner. It’s a movement that is easy to do that will take less focus to achieve compared to other exercises. Lastly, it can be performed anywhere, especially at home.

Using a dumbbell or kettlebell, you will perform the motion by holding the weight close to the center of your chest with both hands. You’ll then press your hips backward and perform the front squat motion. In addition to the glutes and quads, the goblet squat is great for working out the calves and hamstrings.

3. Dumbbell front squat

The dumbbell squat is one of the best mass-building leg workouts because you’re able to use more weight. This can be achieved by using two separate dumbbells, which may also allow for a deeper squat.

Instead of holding the weight in the center of the chest, you’ll hold it in front of the chest with your palms facing inward. From there you will perform the front squatting motion as normal.

4. Kettlebell front squat (single, double)

Another highly beneficial leg exercise for building mass is the Kettlebell front squat. Similar to the dumbbell squat, utilizing two kettlebells is an option. You perform the movement by holding one or both kettlebells at shoulder height while keeping your chest and head up as you perform the front squat movement.

3. Snatch And Power Clean

The snatch and power clean are two workouts known well to the CrossFit community. Over time, the snatch will provide you with better reflexes, a stronger core, and more explosive power. Force production and speed are two of the outcomes you can expect from training with the power clean. 

These exercises are great for athletes, especially in mixed martial arts. Three to five sets of three to five reps done two to three times a week will result in more strength, which promotes a more powerful physique. 

The snatch begins by starting with your feet shoulder-width apart and resting the weight on or near the ground. You’ll then pull it upward with your legs. Be sure to keep your shoulders and hips back. 

Next, you will continue your explosion upward past your thighs and end the movement in a squat position with the weight at the sternum. The body position should be achieved before the hips become horizontal by returning to the standing up position.

Snatch And Power Clean Variations for Leg Exercises

While the snatch and power clean are widely respected and utilized muscle movements, there are a few variations that exist. They include differences in starting and end positions that will focus on different muscles. Whether you struggle with the form or are just looking to target other muscles, these variations are great additions to add to your routine.

The following are variations of the snatch and power clean.

1. Barbell power clean
2. Barbell hang clean
3. Barbell snatch 
4. Barbell snatch pull
5. Dumbbell clean
6. Dumbbell hang snatch

1. Barbell power clean

The barbell ower clean motion begins with the barbell resting against your shin. You’ll then place your hands a thumb width from your thighs. Then, using your thumb firsts, wrap your fingers around the bar. You’ll then do the snatch and power clean motion ending with the bar in your hands at your sternum.

This is a full-body workout, and one of the leg exercises bodybuilding pros use that will lead to all-around muscle gain.

2. Barbell hang clean

To increase the explosive power of your legs, barbell hang cleans can help pinpoint that attribute of the workout. That, in turn, will help produce power output during other workouts. This variation is a form of the traditional clean where you will start in a standup position.

3. Barbell snatch 

The barbell snatch is one of the best bodybuilding leg exercises as it is great for athletes that need to use their full range of motion, regularly. The motion consists of the traditional snatch with an extra extension over the head and a standard squat before returning to the starting position.

4. Barbell snatch pull

The barbell snatch pull is another effective gym exercise that focuses on developing the legs. A weightlifter performing the exercise can expect to see positive results in posture, strength, balance power, and speed. The motion consists of the beginning phases of a standard snatch, stopping at the hips after an upward explosion and returning to the start position.

5. Dumbbell clean

To focus on the strength and shape of your quads, the dumbbell clean is among the top five bests leg muscle building exercises. The exercise consists of holding a dumbbell in each hand facing outward in front of the chest and performing a powerful clean with a slight jump

6. Dumbbell hang snatch

For intermediate to advanced people looking for a legs bodybuilding exercise to target the lower body. The motion begins with a dumbbell between your feet, which are shoulder-width apart. After that, you will perform the snatch motion one-handed, squatting before returning to the start position.

4. Deadlift

One of the most well-known, full-body workouts is the deadlift. The deadlift is commonly received as a must for building the legs among bodybuilders and athletes alike. Men and women will benefit from training a deadlift. In addition to growing the legs, you may also experience improvements in the core and your overall explosiveness. For a beginner, you should aim for three to four sets of eight to ten reps, one to three times a week. 

Deadlift for Leg Muscle Hypertrophy

Deadlifting is traditionally a strength exercise, which is why you see it in Strongman competitions. For muscle growth, some variations of deadlift will help promote hypertrophy if you are looking to grow the size of your muscles as well. For that reason, bodybuilders can often be seen performing deadlift variations.

1. Conventional deadlift

The conventional deadlift is typically performed with a barbell.

1. Begin with your feet shoulder-width apart
2. Maintain a flat back with slightly bent knees before grabbing the bar
3. Grab the bar with your palms facing your body shoulder-width apart
4. Lift the bar with your legs, bringing your hips forward and activating your core and glutes at the top of the movement.
5. gradually reverse the motion until the bar is back on the ground.

2. Sumo deadlift

The sumo deadlift focuses on your inner thighs and allows you to benefit from a lower squat. To perform the weight lifting leg exercise, you will begin with your stance wider than the conventional shoulders length apart with your toes pointed outward and knees slightly bent. After grabbing the barbell with both hands toward the middle you will begin to lift. Then you will squeeze the same muscles as you would doing a conventional squat, arrive at the top, and slowly return your body to the parallel position.

3. Hybrid deadlift

The hybrid deadlift combines the foot stance of both the conventional deadlift and the sumo deadlift to create a new workout. By placing the feet a middling distance between wide and narrow and placing the hands just inside the legs, you may see that this is a more comfortable position. You will experience the same results of building strong weightlifting legs with less pressure on the spine.

4. Trap-bar deadlift

Back discomfort is a common reason that people shy away from deadlifts despite it being one of the best bodybuilding leg workouts. The trap-bar was created to combat that exact issue and as a result, is also great for beginners. 

You perform the exercise by completing the following steps.

1. Place your feet in the middle of the trap-bar with your feet hip-width apart
2. Grab the handles
3. Lift the chest and place your hips backward
4. Keeping your head forward and your back flat, lift the weight
5. Squeeze your glutes at the top
6. Reverse the motion

5. Kettlebell deadlift

In addition to being an excellent bodybuilding leg workout, the kettlebell deadlift will produce positive results for the middle back, lower back, forearms, and trapezius. Begin the movement by placing the kettlebell between your feet and grabbing it with both hands. You’ll then do the traditional squat movement and return it to the ground. The kettlebell deadlift is a great way to work on your deadlift form as well as benefit from a lighter weight exercise.

5. Split Squat

Compound exercises like the split squat have the added benefit of using a more full range of motion. The movement promotes muscle growth, stability, strength, and balance. It’s one of several variants of leg weight exercises that uses the motion of lunges to increase lower body strength in the quads and glutes.

Use the following motion to perform a split squat without weights.

1. Take a sizable step forward while keeping your back straight
2. As you move forward balance on the ball of your back foot
3. Lower yourself near the ground
4. Reverse the motion

Split Squat Types for Leg Muscle Growth

By using weights and different foot positions you can make the split squat target different leg muscles. Other weight lifting exercises for legs can aid muscle growth with the use of your hands, benches, and bands.

1. Barbell Bulgarian split squat

In addition to building your glutes and quads, this motion will improve core strength. Before performing the exercise with weight make sure that the bench is low enough for your knee to reach the ground. 

1. Rest the bar on your shoulders
2. Stand in front of the bench and lay one foot across it
3. Lower yourself until your knee touches the ground
4. Return to the starting position

2. Dumbbell Bulgarian split squat

The dumbbell Bulgarian squat works similarly to the barbell version. The difference is that instead of a bar across your shoulders, you’ll be doing the movent with a dumbbell in each hand. Doing this will allow for lighter weights and greater balance for some.

3. Smith machine Bulgarian split squat 

Using the Smith machine to perform the Bulgarian leg squat is also much like the standard split squat. It allows you to go into a deeper squatting motion than usual. The difference is that you can use the machine to keep your balance and not worry about the bar tipping over, or you can rest your back foot on the bar itself to perform the motion.

6. Hack Squat

The hack squat looks similar to the deadlift except for the slightly different back and arm position emphasizes your legs. To give your legs weight lifting strength, this exercise places a large amount of pressure on your quads. You will also see strength gains in the lower back and core. 

You perform the movement by placing the bar behind your calves, grabbing it with an overhand grip and slightly vertical stance, and lifting as if you were doing a deadlift. The movement should be done for eight to twelve reps for two to three sets. Common mistakes people do while hack squatting are using too much weight and placing their feet outside of shoulder-width range.

Hack Squat Variations for Leg Muscles

Focusing on weaker parts of your muscles and creating an isolated workout to improve them is an essential part of forming bodybuilding legs. Changing leg positions during the hack squat can allow you to target certain parts of your leg more. 

1. Single-leg hack squat 

For people that would like to focus on one leg at a time, the single-leg hack squat is great. It’s also one of the good leg exercises if one of your legs is weaker than the other. It’s best performed on a hack squat machine while holding one leg up.

2. Narrow-stance hack squat

A muscle building leg workout that will further target the calves, hamstrings, and quads is the narrow-stance hack squat. During this workout, you can use the hack squat machine or a barbell. You perform it by pacing your feet about three inches apart and performing the normal hack squat motion.

7. Lunge

Lunges are both a great workout and a good stretch routine beforehand. For that reason, it’s one of the best leg workouts bodybuilding professionals use. You perform the move by placing your foot forward in a long stride motion and bending your knee to around 90 degrees with your back foot heel elevated. You will then return to the starting position and do lunges again.

Lunge Variations for Leg Strength

Here is the list of lunge variations. You’ll see exercises ranging form walking lunges, reverse lunges and even curtsy lunges.

1. Walking lunge

To deliver a consistent workout to your legs, walking lunges is one of the 10 best exercises. You perform the walking lunge by doing the lunge in an alternating motion for five to ten reps for thirty seconds.

2. Reverse lunge

The reverse lunge is very similar to the traditional lunge. It’s a leg exercise for mass that builds glutes, calves, and thighs. The difference is that the foot will be placed behind, which some people may find is a more natural motion.

3. Curtsy lunge

The curtsy lunge is one of the leg mass workouts that are great for building calves, lower back, thigh muscles, and balance. You perform it by placing your arms to the side and your feet at hip-width. Next, move your leg back and to the side until your feet are crossed. After that, clasp your hands together in front of your chest and lunge down until your knee is almost on the ground. Then you’ll lift back up and repeat.

8. Leg press 

This gym leg workout is usually done on a leg press machine in a horizontal or 45-degree position. With it, you can work your glutes, and quads comfortably without the burden of a dumbbell. In addition, the leg press works the calves and hamstrings.

Once you sit at the machine, secure your hands to the bars, brace your abs and begin to push the platform. Then, you’ll briefly pause at the top and reverse the movement. Be sure to maintain a flat food chance to prevent injury and at no point should you lock your knees.

Leg Press Variations for Leg Muscles

The variations to this leg building exercise consist of different foot positions. Doing these leg press variations will pinpoint different areas of the legs or isolate one leg individually.

1. Narrow-stance leg press

This exercise is meant to emphasize the outer quads and hips. Doing it two times a week for eight to twelve reps can help build strength in your legs. You perform it by positioning your legs inside the width of your shoulders about three inches apart.

2. Wide-stance leg press

To target the inner thigh muscles the wide-stance is the best option. In order to do this exercise like a true leg bodybuilder, you will take the standard leg pres stance but put your feet on the outer edges of your hip-width. 

3. Single-leg leg press

The single-leg press is great for achieving equal leg strength or improving leg strength one leg at a time. It’s a very popular back and legs workout that you can perform by using about half the weight you would use with two legs. While on the machine, first push forward with both legs and then release one to the floor before starting your first rep.

9. Romanian Deadlift

The Romanian deadlift is a huge hamstring targeting exercise. It consists of a short deadlift movement close to the body. In addition, there is the added benefit of positional strength in the glute and back. The Romanian deadlift is done by standing with your feet shoulder-width apart and bending at the hip. With your arms facing downward, move your fingers from the area below your knees to the stand-up position.

Romanian Deadlift Variations for Leg Muscles

The variations of the Romanian deadlift involve using different hand and foot positions. The benefits you will receive are relatively the same; however, the ease of the exercise changes from position to position.

1. Barbell Romanian deadlift

To perform the motion with a dumbbell, use the following technique:

1. Stand with your shins against the bar a shoulders-width apart
2. Flatten your back and grab the bar with an overhand grip
3. Brace the core and lift with your hips and hamstrings until the bar is a few inches below your knees
4. Extend the hips until you are in the stand-up position
5. Lower the bar to the position in step three and repeat

2. Dumbbell Romanian deadlift

This version of the exercise is the same as with a barbell. The difference is that there is a dumbbell in each hand with your palms facing the body. A common mistake people make when doing the dumbbell Romanian deadlift is becoming relaxed with your posture while holding the dumbbells. It’s important to ensure that the back remains flat, only hinging at the hips.

3. Kettlebell Romanian deadlift

The lightweight and ease of using a dumbbell to perform the Romanian deadlift can add a great warmup to your bodybuilding leg day. You perform it by placing your hands at each end of the top of a kettlebell and performing the Romanian deadlift motion. It’s easy to mistakenly round the shoulders or shrug while using a kettlebell, so ensure that you maintain the correct form.

4. Banded dumbbell Romanian deadlift

Another one of the top leg exercises to warm up or cool down with on leg day is the banded dumbbell Romanian deadlift. You do the exercise by placing the bands under your feet shoulder-width apart, and holding them while performing the Romanian deadlift.

5. Single-leg Romanian deadlift

One of the top ten leg exercises for balance is the single-leg Romanian deadlift. It’s usually done as a bodyweight exercise and also allows you to target each leg effectively. You perform the motion by doing a seesaw motion with your leg and torso, making sure to keep your body straight without leaning to one side.

10. Leg Curl

The leg curl is a good leg exercise to work the hamstrings, quads, glutes, and even the shins. A leg curl is performed by raising the up toward the thigh in various positions.

Leg Curl Variations for Leg Muscles

The angle you’re at while performing a leg curl will allow you to pinpoint different areas of your muscles. In fact, doing more than one variation of a leg curl is essential to building legs that are persistently strong throughout.

1. Seated leg curl

Leg curling in the seated position is an excellent way to exercise your quads for mass. In addition, your hamstrings will benefit from slow and controlled motions. When doing a seated leg curl it’s a common mistake to add too much weight or do the movement too fast. Doing so could result in injury or an ineffective workout.

2. Lying machine leg curl

The lying machine leg curl is one of the top leg exercises for building your glutes. You do it by lying onto the pad facing downward, then positioning yourself with your hands on the handles and lifting your legs against the pad at the bottom. It’s important to maintain your body remains flat and that you use an appropriate weight.

3. Lying cable leg curl

One of the more intermediate to advanced leg exercises in the gym is the lying cable leg curl. A common mistake people make while doing this exercise is not bending the knee fully when performing the motion.

The lying cable leg curl is simple.

1. Position a bench in front of a low cable pulley
2. Secure an ankle cuff attachment to the pulley
3. Place the ankle cuff on your ankle
4. Position yourself face down on the bench with your knees at the end
5. Curl the weight at your knee and upward toward your glutes
6. Stop at a 90-degree angle and reverse the movement

4. Standing cable leg curl

Standing up can be a way to gain stability while performing a leg curl. In addition to glutes and hamstrings, your core and lower back can receive a decent workout as well. The motion used to do the exercise is a standard curl but with a 30 to 45-degree bend at the waist when facing forward.

5. Exercise ball leg curl

To focus on the areas of the hamstring around the knee, the exercise ball leg curl is a decent option. It’s a great at-home leg workout to maintain your progress while away from the gym.

You will start the exercise lying on your back and doing the following steps.

1. Extend your legs so that your ankles rest on the ball at the top
2. Angle yourself onto your shoulder blades while lifting your hips upward
3. Begin bringing the ball close to you with your feet, mimicking the curl motion
4. Pause at the top and reverse the motion

Best Leg Workout Exercises for Muscle Growth

The best leg workout exercises for muscle growth are as follows.

1. Heavy Leg Workout Exercise Program
2. Leg Exercise Routine For Beginners
3. Machine Pump Leg Workout
4. Leg Building Program for Mass
5. Leg Strength Training Program

1. Heavy Leg Workout Exercise Program

When training strength, some leg workouts are safer to use a heavier weight. Compound exercises will allow you to lift heavy but not be plagued with much fatigue. 

A great leg workout to lift heavier consists of less reps, but with more weight.

1. Warm-up with walking lunges (2-3 sets)
2. Leg press for quads (2-3 sets)
3. Single leg deadlifts for back and glutes (2 sets)
4. Back squats for the lower back, glutes, and hamstrings (4 sets)

2. Leg Exercise Routine For Beginners

When you first start working out, you’ll notice that you might feel quite a bit of pain and discomfort for a few days after your first workouts. It’s much better to ease your body into becoming accustomed to heavy lifting. Try the following routine with light weights to start with.

1. Warm-up with bodyweight lunges ( 2 sets)
2. Leg curls for hamstrings (2 sets)
3. Goblet squats for main leg muscles (2 sets)
4. Calf raises (4 sets)

3. Machine Pump Leg Workout

Machines offer some of the best leg workouts for women and men. While there are more free weights typically available in the gym, a full machine routine can be highly effective. Here is a short routine that consists of four workouts you can do in under an hour.

1. Seated curl for hamstrings ( 2-3 sets)
2. Leg extension for quads (3 sets)
3. Inner/outer thigh machine for hips and thighs (3 sets)
4. Hack squat for glutes, quads, and hamstrings ( 3-4 sets)

4. Leg Building Program for Mass

For bigger leg muscles, it could take high volume and high intensity workouts that leave you sweating in the gym. Here is a bodybuilding.com leg workout for people looking to have bigger legs.

1. Barbell squat for quads (4-6 sets)
2. Romanian deadlift for glutes and hamstrings (5 sets)
3. Hand-supported split squat for glutes (3 sets)
4. Belt squat for quads and hamstrings (2 sets)
5. Leg press for quads (3 sets)
6. Hip thrust for hip (3 sets)

5. Leg Strength Training Program

For a body building leg workout that will strengthen your lower body, there are several options to turn to. Here is a workout that is great for athletes that need to keep their legs in peak condition even outside of the gym.

1. Warm-up with walking forward lunge (3 sets)
2. Sumo squat for thighs (4 sets)
3. Exercise ball leg curl for core and legs (4 sets)
4. Bulgarian split squat for quads (2 sets)
5. Calf raises (3 sets)

Leg Exercise Routines for Different Genders, and Ages

Here you can find the answers for leg exercise routines for different genders and ages. From barbell back squats and deadlifts, to calf raises and leg extensions. Some of these are complex muscle movements, while some are simple and beginner friendly.

What are the Best Leg Exercises for Men?

It’s a common cliche that some men tend to work exclusively on the upper body and ignore the glutes and legs. Your legs are an important part of your physique and bulking only takes a couple of good workouts a week. Here are some of the top 10 leg exercises that maintain your lower body.

1. Barbell back squat
2. Kettlebell swing
3. Deadlift
4. Walking lunge
5. Front Squat
6. Leg Press
7. Leg curls
8. Calf raises

What are the Best Leg Exercises for Women?

Your legs are a large part of everyday life. Filling them out only takes a few hours a week dedicated to doing the right workouts. Here are a few that will benefit women.

1. Exercise ball leg curls
2. Lunges
3. Goblet squats
4. Single-leg Romanian deadlift
5. Calf raises

What are the Best Leg Exercises for Children?

Children typically benefit highly from bodyweight leg workouts. Free weight leg workouts are also great for children. There are many lightweight dumbbells’ for purchase that kids can use to strengthen their legs for sports or just for fitness in general. Here are the recommended workouts for kids.

1. Squats
2. Wall sits
3. Lunges
4. Calf raises

Is There a Difference in Leg Exercises for Different Athletes?

Yes. While overall strong legs are important, creating strength in different areas of the legs can help the athlete in areas that are beneficial to their performance in their sport. For instance, certain basketball players may benefit more from leg workouts with weight and exercises that are better for speed and jumping, while certain positions in football require power.

What are the best Leg exercises for calisthenics?

The best leg exercises for calisthenics are the archer squat, one-leg box squat, walking lunge, bodyweight squat, and hover lunge.

What are the best Leg exercises for swimmers?

To increase speed, power, and stamina in the water strong legs are needed to win the race. A leg workout for mass bodybuilding may help in other sports but lean muscle is what’s needed for swimmers. The following exercises will help do just that.

1. Hamstring Curls
2. Lunger
3. Single-leg Romanian deadlift
4. Single-leg split squat

What are the best leg exercises for runners?

Runners need muscles that will propel them forward without having to push massive amounts of weight. A great exercise for runners consists of ones that promotes the flexibility, strength, and reflexes that come with running. Here are a few of the best ones.

1. Jumping lunges
2. Bulgarian split squat
3. Reverse lunges
4. Single-leg calf raises with eccentric drop
5. Single-leg deadlift

What are the Best Muscle-building Exercises for other body parts?

While legs are important, the rest of the body needs attention as well. Here are a few of the best exercises that promote muscle-building in other areas.

1. Pull-ups for back and arm muscles
2. Bench press for chest muscles
3. Shoulder press for shoulders 
4. Bent over barbell row for back
5. Dips for upper body