Leg Exercises & Workouts: Quads, Hamstrings, Glutes & Calves

Back to List

Squat (Barbell)

Barbels Primary: Quadriceps Secondary: Glutes, Hamstrings

Step-by-Step Instructions

Position the barbell at collarbone height.
Grab the bar with an even overhand grip (palms facing down).
Tuck yourself underneath the bar and place it on top of your trapezius (upper back).
Align your feet, engage your abs, take a breath, and unrack the bar by straightening your legs.
Take a couple of careful steps back and bring your feet shoulder-width apart.
Bring your shoulders back, inhale, and squat until your thighs are parallel to the floor. Keep your heels in contact with the floor.
Hold for a moment and press through your heels to bring yourself back to the top. Exhale near the top.
Once finished, move forward and rack the barbell carefully before relaxing your body.

Full Leg Exercises

Filter Workouts

Squat (Barbell)

Hack Squat (Machine)

Leg Extension (Machine)

Front Squat

Bulgarian Split Squat (Dumbbell)

Leg Press (Machine)

Full Squat

Bulgarian Split Squat (Barbell)

Goblet Squat

Walking Lunge (Dumbbell)

Single Leg Extensions

Single Leg Press (Machine)

Squat (Smith Machine)

Leg Press Horizontal (Machine)

Lunge (Dumbbell)

Split Squat (Dumbbell)

Squat (Dumbbell)

Sumo Squat (Dumbbell)

Standing Calf Raise (Smith)

Seated Calf Raise

Calf Press (Machine)

Single Leg Standing Calf Raise

Romanian Deadlift (Barbell)

Seated Leg Curl (Machine)

Glute Ham Raise

Lying Leg Curl (Machine)

Romanian Deadlift (Dumbbell)

Good Morning (Barbell)

Romanian Deadlift (Smith Machine)

Single Leg Romanian Deadlift (Barbell)

Single Leg Romanian Deadlift (Dumbbell)

Standing Leg Curls

Straight Leg Deadlift

Hip Thrust (Smith Machine)

Deadlift (Barbell)

Glute Bridge (Barbell)

Glute Kickback (Machine)

Partial Glute Bridge (Barbell)

Reverse Hyperextension

Hip Abduction (Machine)

Hip Abduction (Cable)

Hip Adduction (Machine)

Hip Adduction (Cable)

Squat (Bodyweight)

Reverse Lunge

Sumo Squat

Lateral Squat

Standing Calf Raise / Single Leg

Glute Bridge

Hip Thrust

Bird Dog

Single Leg Glute Bridge

Fire Hydrants

Squat (Barbell)

Step-by-Step Instructions