Leg Exercises

Leg Muscle Groups

Encompassing the largest muscles in the body, the legs are possibly the most exhausting areas to exercise. The sheer amount of weight and repetitions leg exercises can take will often leave individuals feeling dizzy and off balance. While this kind of intensity is not recommended for everyone, the legs are certainly able to take some serious punishment. There are 6 designated categories for the leg's muscle groups:

A list of leg exercises:

Angled Leg Press (Machine) Image

Angled Leg Press (Machine)

Angle leg presses are a fantastic way to target the quadriceps and gluteals (primarily), as well as the hamstrings and even the inner thigh muscles. Those who cannot do squats (due to injury, discomfort, etc.) often find these to be a great alternative.

Butt Blaster (Machine)

Butt Blaster (Machine)

Making use of a specialized piece of equipment, the butt blaster exercise is fantastic at targeting gluteals, particularly, the upper region.

Calf Raises (Machine: Leg Press) Image

Calf Raises (Machine: Leg Press)

Capitalizing on the versatility of the leg press machine, calf raises can also be performed on it therefore allowing the user to get a full lower body workout on a single machine.

Deadlifts Barbell Image

Deadlifts (Barbell)

Quite simply, deadlifts are the ultimate power exercise; they blast the majority of the body's muscles (especially the quads, glutes, lats, and traps).

Donkey Calf Raises (Machine) Image

Donkey Calf Raises (Machine)

Donkey calf raises are a great alternative to standing calf raises for calf-annihilation. Like calf raises, donkey calf raises provide an intense, full calf workout.

Hack Squats (Machine) Image

Hack Squats (Machine)

A fantastic exercise for beginners looking to strengthen the quads and buttocks. This machine-based exercise, which particularly targets the lower quadriceps, offers additional safety precautions and guides one's movements by means of a sliding track.

Hip Abductions (Cable) Image

Hip Abductions (Cable)

Cable hip abductions are a nice way to strengthen and form the hips. The use of cables allows for very fluid motions while performing the exercise.

Leg Curls (Exercise Ball) Image

Leg Curls (Exercise Ball)

Using an exercise ball, this exercise not only focuses on the hamstrings but puts a great deal of emphasis on balance and form.

Leg Extensions (Machine) Image

Leg Extensions (Machine)

Leg extensions are the principal exercise for sole isolation of the quadriceps and performed on what is considered standard exercise equipment in most facilities.

Lunges (Barbell) Image

Lunges (Barbell)

Using a barbell across the shoulders for additional weight, lunges (barbell) target the glutes and quadriceps immensely. Caution must be taken as the additional overhead weight requires more balance.

Lunges (Dumbbell) Image

Lunges (Dumbbell)

Lunges are a supreme way to burn the gluteal muscles, as well as the quadriceps. Using dumbbells lessens the risk of injury compared to lunges with a barbell.

Lying Leg Curls (Machine) Image

Lying Leg Curls (Machine)

Leg extensions are superb for working the hamstrings. Care should be taken as this exercise can put a fair amount of stress on the knees.

Seated Adductions (Machine) Image

Seated Adductions (Machine)

Machine adductions will scorch your inner thighs. Done from a seated position, this exercise allows for complete focus on the adductor muscles.

Seated Calf Raises (Machine) Image

Seated Calf Raises (Machine)

Seated calf Raises are a fantastic way to smash the soleus of the calves while minimizing all other areas of pressure on the body.

Seated Hip Abductions (Machine) Image

Seated Hip Abductions (Machine)

Machine abductions do an excellent job of targeting and shaping the hips (gluteus medius and gluteus maximus), which can thereby make the waistline appear more narrow.

Seated Leg Curls (Machine) Image

Seated Leg Curls (Machine)

Seated leg curls are fantastic for isolating the hamstrings that minimize other muscle group usage.

Squat Thrusts / Up-Downs Dumbbell Image

Squat Thrusts / Up-Downs (Dumbbell)

Squat thrusts / up-downs are a grueling, full-body exercise that work a large array of muscles from your chest to your calves.

Squats (Barbell) Image

Squats (Barbell)

Along with deadlifts, squats are the ultimate bodybuilding exercise. The single squatting motion recruits almost the entire muscular system including mainly the following muscles: the quadriceps, glutes, adductors, spinal erectors, abdominals, obliques, and hamstrings.

Squats (Dumbbell) Image

Squats (Dumbbell)

Dumbbell squats and barbell squats may target the quads and glutes but the secondary muscles involved differ greatly. The dumbbell variation has much less emphasis on the abdominals.

Standing Calf Raises (Barbell) Image

Standing Calf Raises (Barbell)

Barbell calf raises are a premier exercise for calf-blasting. Calf raises provide an intense, full calf workout.

Standing Calf Raises (Machine) Image

Standing Calf Raises (Machine)

Search no further if you seek the ultimate for calf-blasting. Calf raises provide an intense, full calf workout.

Standing Hip Adductions (Cable) Image

Standing Hip Adductions (Cable)

Requiring a focus and balance, standing hip adductions are performed on a cable machine by using an attachment that is secured to the ankle during the exercise motion.

Standing Knee-Ups (Machine) Image

Standing Knee-Ups (Machine)

Fantastic at developing the upper thighs, standing knee-ups add resistance in a way that very few other exercises can offer; requiring the legs to lift up against the weight, as opposed to pulling or pushing against it.

Straight Leg Deadlifts (Barbell) Image

Straight Leg Deadlifts (Barbell)

Reducing the amount of focus on the quadriceps from standard deadlifts, straight leg deadlifts concentrate on the hamstrings, buttocks, and lower back as primary muscles.