Legs exercises: step-by-step technique

43 exercises for legs with short guides: how to do them, common mistakes and alternatives. Equipment: bodyweight, dumbbells, barbell, machine, kettlebell, and smith machine.

• Bodyweight squatBodyweight · BeginnerBuild a controlled squat pattern without equipment.
• Alternating lungeDumbbells · IntermediateTrain one leg at a time; begin without added weight.
• Barbell squatBarbell · AdvancedA loaded squat requiring a rack, safeties and a practiced pattern.
• Front squatBarbell · AdvancedA squat with the bar racked on the front of the shoulders, which keeps the torso upright and loads the quads.
• Goblet squatDumbbells · BeginnerA squat holding one dumbbell at the chest, a forgiving way to learn depth and an upright torso.
• Dumbbell step-upDumbbells · BeginnerStep onto a box or bench one leg at a time; easy to scale and kind to the balance.
• Bulgarian split squatDumbbells · AdvancedA single-leg squat with the rear foot raised on a bench; demanding on balance, quads and glutes.
• Leg pressMachine · BeginnerA supported leg press that lets you train quads and glutes hard without balancing a bar.
• Leg extensionMachine · BeginnerA machine isolation exercise that straightens the knee to train the quadriceps.
• Calf raiseBodyweight · BeginnerRise onto the balls of your feet to train the calves; stand on a step for a bigger range.
• Reverse lungeBodyweight · BeginnerStep backward into a lunge; many people find it more stable and knee-friendly than stepping forward.
• Hack squatMachine · IntermediateA guided squat on a sled machine that lets you load the quads with less balance demand.
• Trap bar deadliftBarbell · IntermediateA deadlift from inside a hexagonal bar with the load at your sides; easier to learn and kinder to the lower back than a straight bar.
• Walking lungeDumbbells · IntermediateLunges that travel forward step by step; a demanding leg and balance exercise. Start without weights.
• Seated calf raiseMachine · BeginnerA seated machine calf raise with bent knees that targets the deeper calf muscle (soleus).
• Hip adductionMachine · BeginnerA seated machine that squeezes the knees together to train the inner thighs.
• Split squatBodyweight · BeginnerA lunge without stepping: feet stay planted while you lower and rise. A stable first single-leg exercise.
• Wall sitBodyweight · BeginnerHold a seated position against a wall to build thigh endurance. Logged as seconds held.
• Single-leg calf raiseBodyweight · IntermediateA calf raise on one leg, ideally from a step, for more load without weights.
• Jump squatBodyweight · IntermediateA squat with a jump at the top for leg power and conditioning. Land softly.
• Lateral lungeBodyweight · BeginnerA sideways lunge that trains the legs and inner thighs in a different direction.
• Zercher squatBarbell · AdvancedA front-loaded squat with the bar held in the crooks of your elbows.
• Box squatBarbell · IntermediateA back squat to a box that teaches consistent depth and hip drive.
• Barbell lungeBarbell · IntermediateA loaded lunge that builds leg strength and single-leg control.
• Barbell split squatBarbell · IntermediateA stationary split-stance squat with a barbell on your back.
• Landmine squatBarbell · BeginnerA goblet-style squat with a landmine bar that helps you stay upright.
• Dumbbell reverse lungeDumbbells · BeginnerA knee-friendly lunge where you step backwards while holding dumbbells.
• Dumbbell sumo squatDumbbells · BeginnerA wide-stance squat holding one dumbbell between your legs, hitting inner thighs and glutes.
• Dumbbell calf raiseDumbbells · BeginnerA standing calf raise holding dumbbells at your sides for added load.
• Kettlebell sumo deadliftKettlebell · BeginnerA wide-stance deadlift with one kettlebell between your feet that is easy to learn and kind to the back.
• Smith machine squatSmith machine · BeginnerA guided barbell squat where the fixed bar path lets you focus on leg drive.
• Smith machine split squatSmith machine · IntermediateA single-leg squat with the bar guided for extra stability while you load the front leg.
• Smith machine calf raiseSmith machine · BeginnerA loaded standing calf raise using the Smith bar for stable, adjustable resistance.
• Pendulum squatMachine · IntermediateA machine squat on a swinging arc that loads the quads with a supported back.
• Belt squatMachine · IntermediateA squat loaded through a hip belt, training the legs without any weight on the spine.
• Standing calf raise machineMachine · BeginnerA machine calf raise done with straight legs to load the large calf muscle.
• Leg press calf raiseMachine · BeginnerA calf raise on the leg press that lets you load the calves heavily with a supported back.
• Pistol squatBodyweight · AdvancedA deep single-leg squat that demands strength, balance and ankle mobility.
• Cossack squatBodyweight · IntermediateA deep side-to-side squat that builds leg strength and hip mobility.
• Jump lungeBodyweight · IntermediateAn explosive lunge where you switch legs in the air.
• Box jumpBodyweight · IntermediateAn explosive jump onto a sturdy box that builds power.
• Broad jumpBodyweight · IntermediateA standing horizontal jump that trains explosive hip and leg power.
• Sissy squatBodyweight · AdvancedA bodyweight squat variation that isolates the quadriceps with the knees travelling forward.

Programmes with this focus

• Legs focus (gym)3 days a week · Gym
• Legs focus (home, dumbbells)3 days a week · Dumbbells

All exercises

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.