Barbell

Bulgarian Split Squat

Barbell Bulgarian Split Squat

Per side · Gym

Barbell

Single-Leg Romanian Deadlift

Single-Leg Barbell Romanian Deadlift

Per side · Gym

Barbell

Dumbbell

Machine

Glute Kickback

Standing Glute Kickback

Per side · Gym

Machine

Cable

Bodyweight

Other

Smith

Bulgarian Split Squat

Smith Bulgarian Split Squat

Per side · Gym

Kettlebell

Romanian Deadlift

Kettlebell Romanian Deadlift

Home

Kettlebell

How to choose leg exercises

Leg training includes knee-dominant movements such as squats, hip hinges such as Romanian deadlifts, knee curls and calf raises. These movements cover different functions. Choose a manageable combination rather than expecting one exercise labeled legs to train every part of the lower body in the same way.

Squats and leg presses involve substantial knee extension, while hinges emphasize moving at the hips. Leg curls train knee flexion and calf raises train the ankle. Split squats and lunges add unilateral work but require more balance. Machines can make the setup more supported, while free weights offer flexibility in stance and movement path.

Plan a session

A straightforward lower-body session can start with a squat or leg press, add a hinge or leg curl and include calf work if it serves your goal. You do not need a heavy squat, heavy deadlift and several lunges in every session. Choose the order based on the exercise you want to perform best, and keep enough control that fatigue does not continually shorten the range.

At home

Goblet squats, split squats, dumbbell hinges and calf raises can provide useful home options. Stable support can help with balance on single-leg work. When load is limited, progress controlled reps or an appropriate variation instead of adding speed or unstable surfaces. Keep left-right work paired and record the load actually used on each side.

Barbell

Squat

Front Squat

Box Squat

Pause Squat

Pin Squat

Zercher Squat

Safety Bar Squat

Overhead Squat

Anderson Squat

Heels-Elevated Squat

Lunge

Front Rack Lunge

Bulgarian Split Squat

Step-Up

Romanian Deadlift

Single-Leg Romanian Deadlift

B-Stance Romanian Deadlift

Stiff-Leg Deadlift

Good Morning

Seated Good Morning

Hip Thrust

B-Stance Hip Thrust

Glute Bridge

Calf Raise

Dumbbell

Squat

Goblet Squat

Sumo Squat

Walking Lunge

Reverse Lunge

Lateral Lunge

Curtsy Lunge

Deficit Lunge

Bulgarian Split Squat

Split Squat

Step-Up

Lateral Step-Up

Romanian Deadlift

Single-Leg Romanian Deadlift

Single-Leg Deadlift

Swing

Hip Thrust

Calf Raise

Machine

Belt Squat

Leg Press

45-Degree Leg Press

Horizontal Leg Press

Vertical Leg Press

Single-Leg Press

Hack Squat

Reverse Hack Squat

V-Squat

Pendulum Squat

Leg Curl

Seated Leg Curl

Lying Leg Curl

Standing Leg Curl

Single-Leg Lying Leg Curl

Single-Leg Seated Leg Curl

Leg Extension

Single-Leg Extension

Hip Thrust

Glute Bridge

Glute Kickback

Hip Abduction

Hip Adduction

Calf Raise

Standing Calf Raise

Seated Calf Raise

Single-Leg Seated Calf Raise

Leg Press Calf Raise

Hack Squat Calf Raise

Donkey Calf Raise

Cable

Pull-Through

Glute Kickback

Hip Abduction

Standing Hip Abduction