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Leg Exercises

Looking for the best leg exercises to pump up those thighs, hamstrings and glutes? It’s a fact, most people at the gym don’t focus on leg exercises enough, which is a big mistake as the thighs and hamstrings have the potential to be the most powerful muscles in the body.

An effective thigh, hamstring and glute exercise actually increases testosterone levels, which help the rest of your body grow.

WorkoutBOX contains great leg exercises - that help you build big, strong legs that will ensure your body is kept in proportion. It’s time to wave good bye to the chicken legs and put on some serious muscle!

Leg Exercises

 : All | Thigh | Butt | Hamstring | Calf

Leg Muscles

Leg Exercise Muscles
Ab Exercise Muscles

See Also » Leg Workouts

Box Jumps

Intermediate
Box Jumps
Box jumps are a great exercise for developing strength, power and coordination in the legs and abdominals. An impact exercise like plyometric box jumps also helps to develop bone density and improve cardiovascu 
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Targets : Buttocks View Exercise

Breathing Squats

Advanced
Breathing Squats
The breathing squat integrates breathing techniques within each repetition of a full movement barbell squat. Performing squats in this way allows you to recover adequately between repetitions whilst at the same 
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Targets : Buttocks View Exercise

Broad Jump

Intermediate
Broad Jump
The broad jump is an effective exercise for developing explosive power, and is performed by performing a squat and forcefully jumping, landing back in a squat. Below you'll find a video guide and step by step i 
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Targets : Thighs View Exercise

Burpee

Intermediate
Burpee
The Burpee is an exercise that combines multiple movements together in one exercise. There are at least 3 variations of the burpee, each one increases the challenge by adding another move to the exercise. This  
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Targets : Buttocks View Exercise

Calf Raises

Intermediate
Calf Raises
Calf raises target the calf muscles and help you to build strong solid calves in your lower legs. The calf muscles are responsible for you being able to stand on your tips toes and play a big part when pushing  
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Targets : Calves View Exercise

Calf Raises, 45 Degree

Beginner
Calf Raises, 45 Degree
The 45 Degree Calf Raises are an effective exercise for strengthening and developing the calf muscles. This is another version of the seated calf raise. Below you will find a video tutorial and step by step in 
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Targets : Calves View Exercise

Calf Raises, Dumbbell

Intermediate
Calf Raises, Dumbbell
This exercise isolates the main calf muscle in the lower legs. Having powerful calves will benefit you in most competitive sports by helping you jump higher and run faster as they are responsible for putting th 
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Targets : Calves View Exercise

Calf Raises, Seated

Intermediate
Calf Raises, Seated
Seated calf raise target the inner calf muscle. Bending your legs relaxes the main calf muscle, so that is why performing calf raises in the seated position is able to specifically target inner muscle.
Targets : Calves View Exercise

Center Jump

Intermediate
Center Jump
Center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while straddling a box and landing on it. It will help develop power, stren 
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Targets : Buttocks View Exercise

Center Jump, Dumbbell

Advanced
Center Jump, Dumbbell
Dumbbell center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while straddling a box and landing on it. It will help develop pow 
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Targets : Buttocks View Exercise

Center Jump, Medicine Ball

Intermediate
Center Jump, Medicine Ball
Medicine ball center jumps on to a bench is an effective exercise for developing the quads and glutes, and is carried out by performing a squat jump while straddling a box and landing on it. It will help develo 
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Targets : Buttocks View Exercise

Clean and Press, Barbell

Advanced
Clean and Press, Barbell
The clean and press is an exercise that works the upper and lower body, from the legs, abdominals, back arms and shoulders. There is a lot of technique required to perform the barbell clean and press correctly 
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Targets : Buttocks View Exercise

Clean and Press, Dumbbell

Advanced
Clean and Press, Dumbbell
The dumbbell clean and press is an exercise that works the upper and lower body, from the legs, abdominals, back, arms and shoulders. Performing the clean and press exercise with a dumbbell is great for workin 
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Targets : Buttocks View Exercise

Curtsy Lunge

Intermediate
Curtsy Lunge
The Curtsy Lunge is an effective exercise for developing and strengthening the thigh muscles. This exercise will also help you with your balance, but be careful the first time you perform this, as it may be a l 
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Targets : Thighs View Exercise

Curtsy Lunge, Dumbbell

Intermediate
Curtsy Lunge, Dumbbell
The Curtsy Lunge is an effective exercise for developing and strengthening the thigh muscles. This exercise will also help you with your balance, but be careful the first time you perform this, as it may be a l 
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Targets : Thighs View Exercise

Dead Lift, Barbell

Intermediate
Dead Lift, Barbell
The deadlift will give your lower body a complete workout as it is a combination of multiple joint movements with lots of muscles involved. It will build leg and back strength and teach you to handle heavy load 
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Targets : Buttocks View Exercise

Deadlift, Barbell, Straight Leg

Intermediate
Deadlift, Barbell, Straight Leg
Also known as the Romanian Deadlift (RDL). The straight leg deadlift is an excellent exercise for strengthening the hamstrings and lower back. This version uses a barbell.
Targets : Hamstrings View Exercise

Deadlift, Dumbbell, Straight Leg

Intermediate
Deadlift, Dumbbell, Straight Leg
Also known as the Romanian Deadlift (RDL). The straight leg deadlift is an excellent exercise for strengthening the hamstrings and lower back. This version uses dumbbells.
Targets : Hamstrings View Exercise

Deadlift, Dumbbell, Straight Leg Calf Raise

Advanced
Deadlift, Dumbbell, Straight Leg Calf Raise
Targets : Hamstrings View Exercise

Depth Jump

Intermediate
Depth Jump
The depth jump is a great exercise for developing reactive power in the legs. It's ideal for improving your vertical jump height so it will benefit players of sports such as basket ball, rugby and volleyball.
Targets : Buttocks View Exercise

Five Way Lunges

Intermediate
Five Way Lunges
The Five Way Lunge is an effective exercise for developing and strengthening the thigh muscles. This exercise takes a little bit of finesse, so make sure you take care when performing it for the first time. Bel 
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Targets : Thighs View Exercise

Five Way Lunges, Dumbbell

Intermediate
Five Way Lunges, Dumbbell
The Five Way Lunge is an effective exercise for developing and strengthening the thigh muscles. This exercise takes a little bit of finesse, so make sure you take care when performing it for the first time. Bel 
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Targets : Thighs View Exercise

Full Clean, Dumbbell

Advanced
Full Clean, Dumbbell
The full clean is an effective exercise for developing explosive power, and is performed by extending the knees, ankles and hips, dropping under and catching the weight. Below you'll find a video guide and step 
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Targets : Buttocks View Exercise

Glute Kicks

Beginner
Glute Kicks
Targets : Buttocks View Exercise

Hip Abduction Machine

Beginner
Hip Abduction Machine
Targets : Buttocks View Exercise

Hip Adduction Machine

Beginner
Hip Adduction Machine
Targets : Buttocks View Exercise

Leg Curl

Beginner
Leg Curl
The leg curl is an exercise that isolates the hamstrings and also the calf muscles that are involved with bending the knee joint.
Targets : Hamstrings View Exercise

Leg Curl, Exercise Ball

Intermediate
Leg Curl, Exercise Ball
Performing lower body exercises such as squats places a large emphasis on the buttocks and quads. In order to ensure a muscular balance between your quads and hamstrings then it's necessary to isolate the hamst 
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Targets : Hamstrings View Exercise

Leg Curl, Single Leg

Beginner
Leg Curl, Single Leg
Targets : Hamstrings View Exercise

Leg Curls, Seated

Beginner
Leg Curls, Seated
The seated leg curl machine is the alternative to the more popular lying leg curl machine which you tend to see in most gyms. They both work the hamstring muscles intensely and also calves to a lesser degree. T 
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Targets : Hamstrings View Exercise

Leg Extension

Beginner
Leg Extension
The leg extension exercise is usually performed using a specific gym machine. However it can be performed with free weights or cables if a machine is not available. The advantage of doing leg extensions is that 
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Targets : Thighs View Exercise

Leg Extension, Single Leg

Beginner
Leg Extension, Single Leg
Targets : Thighs View Exercise

Leg Press Machine

Beginner
Leg Press Machine
The leg press machine is a great way to enable beginners or even more experienced exercisers to develop strong, powerful muscles in the legs and buttocks. It's a good alternative to the more advanced free weigh 
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Targets : Buttocks View Exercise

Leg Press Machine, 45 deg

Intermediate
Leg Press Machine, 45 deg
The 45 degree leg press is a great way to work the muscles in the buttocks, thighs and calves. It's easier for less experienced exercisers to perform than a barbell squat because the fixed path movement of the  
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Targets : Buttocks View Exercise

Lunge, Forward Backward

Intermediate
Lunge, Forward Backward
Targets : Buttocks View Exercise

Lunges, Dumbbell, Alternating

Intermediate
Lunges, Dumbbell, Alternating
Performing alternating lunges with weights helps to build muscle and strength in the buttocks, thighs and calves. They do require quite good balance and coordination and therefore a beginner would be advised t 
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Targets : Buttocks View Exercise

Lunges, Dumbbell, Forward

Advanced
Lunges, Dumbbell, Forward
Performing lunges with additional weight is quite a challenging exercise. If you want to get really tight buttocks then this is the exercise to do. You need to have perfected the standard forward lunge before p 
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Targets : Buttocks View Exercise

Lunges, Forward

Intermediate
Lunges, Forward
Lunges are a great bodyweight exercise for working the legs and lower body. They can also be performed with weights to increase the challenge and build muscle and strength in those areas. They do require quite  
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Targets : Buttocks View Exercise

Lunges, Reverse

Intermediate
Lunges, Reverse
Reverse lunges are a great bodyweight exercise for working the legs and lower body. They can be performed in all different directions to increase the challenge and develop strength and balance. They do require  
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Targets : Buttocks View Exercise

Power Clean, Barbell

Advanced
Power Clean, Barbell
The power clean is an Olympic skill transfer move. It's ideal for developing applicable strength and speed for particular sporting disciplines. This is a very technical movement which takes lots of practice to  
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Targets : Buttocks View Exercise

Push Up, Burpee

Advanced
Push Up, Burpee
The burpee push up is an effective combination exercise for developing strength & power in the whole body, and is performed by combining the standard push up with a squat & squat thrust. This version of the pus 
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Targets : Buttocks View Exercise

Side Lunges

Intermediate
Side Lunges
The standard lunge focuses on the buttocks and upper leg muscles so taking the movement out to the side works the outer thighs (abductors). This also helps to develop the flexibility of the inner thigh which is 
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Targets : Buttocks View Exercise

Split Squat, Dumbbell, Single Leg

Intermediate
Split Squat, Dumbbell, Single Leg
Raising the back leg onto a bench or exercise ball makes the split squat exercise much more challenging as you will have to rely on your balance to perform the exercise correctly. This will place more emphasis  
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Targets : Buttocks View Exercise

Split Squat, Jump

Advanced
Split Squat, Jump
The jumping split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered, jumping between reps. Incorporating a jump whilst alternatin 
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Targets : Buttocks View Exercise

Split Squat, Jump, Dumbbell

Advanced
Split Squat, Jump, Dumbbell
Targets : Buttocks View Exercise

Split Squat, Prisoner

Beginner
Split Squat, Prisoner
The prisoner split squat is an effective exercise for developing the quads and glutes, and is performed by performing a squat with the feet staggered. The split squat is also known as the static lunge and is a  
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Targets : Buttocks View Exercise

Squat

Beginner
Squat
A less challenging version of the barbell and dumbbell squat. Ideal for warming up or conditioning the muscles if you are a beginner. It is recommended you get used to completing 3 sets of 15 squats before mo 
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Targets : Buttocks View Exercise

Squat Jump

Beginner
Squat Jump
The squat jump is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exercise help to power & 
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Targets : Buttocks View Exercise

Squat Jump, Dumbbell

Advanced
Squat Jump, Dumbbell
The squat jump using dumbbells is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exercise 
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Targets : Buttocks View Exercise

Squat Jump, Medicine Ball

Intermediate
Squat Jump, Medicine Ball
The squat jump with a medicine ball is an effective exercise for developing the quads and glutes, and is carried out by performing a squat and forcefully jumping up, landing back in a squat. This plyometric exe 
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Targets : Buttocks View Exercise

Squat Jump, Steps, Everest

Advanced
Squat Jump, Steps, Everest
Squat jumps up stadium steps, AKA 'Mount Everest' is an effective exercise for developing the quads and glutes, and is carried out by repeatedly performing squat jumps up a long flight of stairs (min 250 reps). 
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Targets : Buttocks View Exercise

Squat Spassov

Intermediate
Squat Spassov
The spassov squat is an effective exercise for the quads and glutes, and is performed by adopting a split squat position with the trailing leg suspended on a gym bench. This increases the intensity of the squat 
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Targets : Buttocks View Exercise

Squat, Barbell

Intermediate
Squat, Barbell
The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordin 
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Targets : Buttocks View Exercise

Squat, Dumbbell

Intermediate
Squat, Dumbbell
The dumbbell squat is a great all round exercise that works all the lower body parts as it is based on multiple joint movements in the legs. Your abdominals and core muscles get a good workout too. Using dumbbe 
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Targets : Buttocks View Exercise

Squat, Dumbbell Press

Intermediate
Squat, Dumbbell Press
The squat press is an effective exercise for developing the deltoids and quads, and is performed by squatting, pressing overhead, and extending the arms. This combination of movement works both the upper and lo 
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Targets : Thighs View Exercise

Squat, Dumbbell, Sumo

Intermediate
Squat, Dumbbell, Sumo
The dumbbell sumo squat is an effective exercise for developing the quads and glutes, and is performed by executing a squat with the legs extremely wide. This squat position specifically works the inner thigh ( 
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Targets : Buttocks View Exercise

Squat, Low, Ankle Hops

Intermediate
Squat, Low, Ankle Hops
The low squat ankle hop is an effective exercise for developing the quads and glutes, and is performed by starting in a squat and slightly extending forcefully to jump. Below you'll find a video guide and step  
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Targets : Buttocks View Exercise

Squat, Low, Ankle Hops, Vertical Jump

Advanced
Squat, Low, Ankle Hops, Vertical Jump
The low squat ankle hop with vertical jump is an effective exercise for developing the quads and glutes, and is performed by starting in a squat and slightly extending forcefully to jump. The addition of the ve 
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Targets : Buttocks View Exercise

Squat, One Leg Stair

Advanced
Squat, One Leg Stair
The one legged stair squat is an effective exercise for developing the quads and glutes, and is performed by executing a pistol squat on one leg on a stair or gym step. This exercise is very advanced and will r 
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Targets : Buttocks View Exercise

Squat, Pause

Advanced
Squat, Pause
Targets : Thighs View Exercise

Squat, Prisoner

Beginner
Squat, Prisoner
Slight variation of the standard manual resistance squat. Helps to promote correct back posture for squatting. Ideal for warming up or conditioning the muscles if you are a beginner. Below you'll find a video  
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Targets : Buttocks View Exercise

Squat, Saigon Spassov

Intermediate
Squat, Saigon Spassov
The Saigon spassov squat is an effective exercise for the quads and glutes, and is performed by adopting a split squat position with the trailing leg suspended on a gym bench or step. This version of the spasso 
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Targets : Buttocks View Exercise

Squat, Smith Machine

Intermediate
Squat, Smith Machine
The smith machine squat is a really good way for less experienced gym goers to gain strength, technique and confidence for squatting. Once you have mastered the squat technique and conditioned the leg muscles f 
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Targets : Buttocks View Exercise

Squat, Smith Machine, Narrow Stance

Intermediate
Squat, Smith Machine, Narrow Stance
Targets : Buttocks View Exercise

Squat, Smith Machine, Wide Stance

Intermediate
Squat, Smith Machine, Wide Stance
Targets : Thighs View Exercise

Squat, Speed

Intermediate
Squat, Speed
The speed squat is an effective exercise for developing strength and power in the quads and glutes, and is performed by standing with the feet shoulder width apart and squatting down below parallel with your we 
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Targets : Buttocks View Exercise

Squats, Barbell, Front

Intermediate
Squats, Barbell, Front
The front squat works the same muscles as the standard back squat, but because the load is further forward it places more stress on the quads and adds a variation to the standard exercise. Before trying this ex 
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Targets : Thighs View Exercise

Step Up

Beginner
Step Up
The step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body up with that leg. It will also help to develop balance and coordin 
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Targets : Buttocks View Exercise

Step Up, Dumbbell

Intermediate
Step Up, Dumbbell
The dumbbell step up is a great exercise for working the buttocks and legs. It will develop leg strength very quickly and improve your balance and coordination.
Targets : Buttocks View Exercise

Step Up, Explosive

Intermediate
Step Up, Explosive
The explosive step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body and the opposite knee up. This plyometric version of the 
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Targets : Buttocks View Exercise

Step Up, Explosive, Alternating

Advanced
Step Up, Explosive, Alternating
The explosive alternating step up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body up. This plyometric version of the step up w 
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Targets : Buttocks View Exercise

Step Up, Explosive, Sideways, Alternating

Advanced
Step Up, Explosive, Sideways, Alternating
The alternating side ways explosive step up is an effective exercise for developing the adductors, quads and glutes, and is performed by stepping onto a box or bench and lifting the body up. This exercise is al 
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Targets : Buttocks View Exercise

Step Up, Knee Up, Alternating

Intermediate
Step Up, Knee Up, Alternating
The alternating step up, knee up is an effective exercise for developing the quads and glutes, and is performed by stepping onto a box or bench and lifting the body and the opposite knee up. Raising the knees c 
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Targets : Buttocks View Exercise

Tuck Jumps

Advanced
Tuck Jumps
The tuck jump is a great plyometric exercise for building base power and strength in the legs. It will help you tremendously in sports such as basketball, football, soccer and tennis to give you that explosive  
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Targets : Buttocks View Exercise

Vertical Jump

Intermediate
Vertical Jump
Vertical jumps require a good level of aerobic fitness as well as strength and technique. They will add an extra dimension to your training program when looking to improve strength in the lower body as they als 
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Targets : Buttocks View Exercise

Walking Lunges

Beginner
Walking Lunges
Lunges are a great exercise for strengthening and toning the thighs and buttocks. The walking lunge increases the intensity by adding a CV element into the exercises. It helps to promote good balance and coordi 
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Targets : Buttocks View Exercise

Walking Lunges, Medicine Ball Rainbow

Intermediate
Walking Lunges, Medicine Ball Rainbow
The walking rainbow lunge is an effective exercise for dynamically warming up, and is performed by performing a lunge with each step, rotating the arms. This dynamic movement works the whole body. Below you'll  
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Targets : Buttocks View Exercise

Wall Sit

Beginner
Wall Sit
The wall sit is an effective exercise for developing the quads, and is performed by holding a sub 90 degree squat against a wall. Below you'll find a video guide and step by step instructions that describes the 
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Targets : Thighs View Exercise

Some Leg Workouts you should try

Beginner Leg Workout Routine
Beginner Leg Workout Routine
Level : Beginner
» View Workout
Big Legs Workout
Big Legs Workout
Level : Advanced
» View Workout
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