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Looking for Leg Workouts?
Here is a comprehensive list of leg workouts, which includes exercises for your quadriceps, hamstrings and calves. We've also included exercises for glutes on this page since they are often worked as a secondary muscle while performing leg exercises. Use these exercise lists as a reference guide when looking-up various exercises listed in our downloadable fitness and bodybuilding workout programs. Once you click on each leg workouts exercise name, a new window will open where you can look at video which will show you how to perform the selected exercise. You do not need to know all these exercises. However, you will notice that in time you will remember more and more of them. The list you see before you is a result of years of experience. Hence, it is lengthy. Click here to view a complete Bodybuilder's Muscle Anatomy Chart
| LEG WORKOUTS - QUADRICEPS EXERCISES | | Exercise Name | Main Muscle Involved | Secondary Muscle(s) Involved | Type | | 1/2 Squat Leg Workouts | Quads, Hams & Glutes | Calves & Lower Back | Compound | | 1/4 Squat Leg Workouts | Quads, Hams & Glutes | Calves & Lower Back | Compound | | 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound | | Barbell Lunge | Quads, Hams & Glutes | Calves | Compound | | Barbell Side Split Squat | Quads, Hams & Glutes | Calves | Compound | | Barbell Step-Ups | Quads, Hams & Glutes | None | Compound | | Bodyweight Lunge | Quads, Hams & Glutes | None | Compound | | Bodyweight Squat | Quads, Hams & Glutes | None | Compound | | Bodyweight Step-Up | Quads, Hams & Glutes | None | Compound | | Bodyweight Walking Lunge | Quads, Hams & Glutes | Calves | Compound | | Deadlift | Quads, Hams & Glutes | Back | Compound | | Deep Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Dumbbell Deadlift | Quads, Hams & Glutes | Traps & Forearms | Compound | | Dumbbell Lunge | Quads, Hams & Glutes | Calves | Compound | | Dumbbell Squat | Quads, Hams & Glutes | Traps & Forearms | Compound | | Dumbbell Step-Up | Quads, Hams & Glutes | None | Compound | | Dumbbell Walking Lunge | Quads, Hams & Glutes | Calves | Compound | | Exercise Ball Wall-Squat | Quads, Hams & Glutes | None | Compound | | Front Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Leg Extension | Quadriceps | None | Isolation | | Narrow Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Narrow Smith Machine Squat | Quads, Hams & Glutes | None | Compound | | Narrow Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Narrow Stance 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound | | One-Leg 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound | | One-Leg Barbell Squat | Quads, Hams & Glutes | None | Compound | | One-Leg Bodyweight Squat | Quads, Hams & Glutes | None | Compound | | One-Leg Dumbbell Squat | Quads, Hams & Glutes | None | Compound | | One-Leg Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Pile/Sumo Squat | Quads, Hams & Glutes | Traps & Forearms | Compound | | Pile/Sumo Squat (Wide Stance) | Quads, Hams & Glutes | Traps & Forearms | Compound | | Reverse Hack Squat | Quads, Hams & Glutes | None | Compound | | Single-Leg Extension | Quadriceps | None | Isolation | | Sissy Squat Leg Workouts | Quads, Hams & Glutes | None | Compound | | Smith Machine Front Squat | Quads, Hams & Glutes | Shoulders | Compound | | Smith Machine One-Leg Squat | Quads, Hams & Glutes | None | Compound | | Smith Machine Squat | Quads, Hams & Glutes | Calves | Compound | | Smith Machine Squat (Leaning Back - Feet Forward) | Quads, Hams & Glutes | Lower Back | Compound | | Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Toes-In Leg Extension | Quadriceps | None | Isolation | | Toes-Out Leg Extension | Quadriceps | None | Isolation | | Walking Barbell Lunge | Quads, Hams & Glutes | Calves | Compound | | Weighted Exercise Ball Wall-Squat | Quads, Hams & Glutes | None | Compound | | Weighted Sissy Squat | Quads, Hams & Glutes | Calves | Compound | | Wide Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Wide-Stance Smith Machine Squat | Quads, Hams & Glutes | None | Compound | | Wide-Stance Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Wide-Stance 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound |
Click here for CALF exercisesClick here for GLUTES exercises
| LEG WORKOUTS - HAMSTRING EXERCISES | | Exercise Name | Main Muscle Involved | Secondary Muscle(s) Involved | Type | | 1/2 Squat Leg Workouts | Quads, Hams & Glutes | Calves & Lower Back | Compound | | 1/4 Squat Leg Workouts | Quads, Hams & Glutes | Calves & Lower Back | Compound | | 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound | | Barbell Lunge | Quads, Hams & Glutes | Calves | Compound | | Barbell Side Split Squat | Quads, Hams & Glutes | Calves | Compound | | Barbell Step-Ups | Quads, Hams & Glutes | None | Compound | | Bodyweight Lunge | Quads, Hams & Glutes | None | Compound | | Bodyweight Squat | Quads, Hams & Glutes | None | Compound | | Bodyweight Step-Up | Quads, Hams & Glutes | None | Compound | | Bodyweight Walking Lunge | Quads, Hams & Glutes | Calves | Compound | | Deadlift | Quads, Hams & Glutes | Back | Compound | | Deep Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Dumbbell Deadlift | Quads, Hams & Glutes | Traps & Forearms | Compound | | Dumbbell Hamstring Curl | Hamstrings | Glutes> | Isolation | | Dumbbell Lunge | Quads, Hams & Glutes | Calves | Compound | | Dumbbell Squat | Quads, Hams & Glutes | Traps & Forearms | Compound | | Dumbbell Step-Up | Quads, Hams & Glutes | None | Compound | | Dumbbell Stiff-Leg Deadlift | Hamstrings | Lower Back | Isolation | | Dumbbell Walking Lunge | Quads, Hams & Glutes | Calves | Compound | | Exercise Ball Wall-Squat | Quads, Hams & Glutes | None | Compound | | Front Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Leg Curl | Hamstrings | None | Isolation | | Narrow Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Narrow Smith Machine Squat | Quads, Hams & Glutes | None | Compound | | Narrow Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Narrow Stance 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound | | One-Leg 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound | | One-Leg Barbell Squat | Quads, Hams & Glutes | None | Compound | | One-Leg Bodyweight Squat | Quads, Hams & Glutes | None | Compound | | One-Leg Dumbbell Squat | Quads, Hams & Glutes | None | Compound | | One-Leg Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Pile/Sumo Squat | Quads, Hams & Glutes | Traps & Forearms | Compound | | Pile/Sumo Squat (Wide Stance) | Quads, Hams & Glutes | Traps & Forearms | Compound | | Reverse Hack Squat | Quads, Hams & Glutes | None | Compound | | Single-leg Curl | Hamstrings | None | Isolation | | Sissy Squat | Quads, Hams & Glutes | None | Compound | | Smith Machine Front Squat | Quads, Hams & Glutes | Shoulders | Compound | | Smith Machine One-Leg Squat | Quads, Hams & Glutes | None | Compound | | Smith Machine Squat | Quads, Hams & Glutes | Calves | Compound | | Smith Machine Squat (Leaning Back - Feet Forward) | Quads, Hams & Glutes | Lower Back | Compound | | Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Stiff-Leg Deadlift | Hamstrings | Lower Back & Forearms | Isolation | | Walking Barbell Lunge | Quads, Hams & Glutes | Calves | Compound | | Weighted Exercise Ball Wall-Squat | Quads, Hams & Glutes | None | Compound | | Weighted Sissy Squat | Quads, Hams & Glutes | Calves | Compound | | Wide Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Wide-Stance Smith Machine Squat | Quads, Hams & Glutes | None | Compound | | Wide Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Wide-Stance 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound |
| LEG WORKOUTS - GLUTES EXERCISES | | Exercise Name | Main Muscle Involved | Secondary Muscle(s) Involved | Type | | 1/2 Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | 1/4 Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound | | Barbell Lunge | Quads, Hams & Glutes | Calves | Compound | | Barbell Side Split Squat | Quads, Hams & Glutes | Calves | Compound | | Barbell Step-Ups | Quads, Hams & Glutes | None | Compound | | Bodyweight Lunge | Quads, Hams & Glutes | None | Compound | | Bodyweight Squat | Quads, Hams & Glutes | None | Compound | | Bodyweight Step-Up | Quads, Hams & Glutes | None | Compound | | Bodyweight Walking Lunge | Quads, Hams & Glutes | Calves | Compound | | Deadlift | Quads, Hams & Glutes | Back | Compound | | Deep Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Dumbbell Deadlift | Quads, Hams & Glutes | Traps & Forearms | Compound | | Dumbbell Lunge | Quads, Hams & Glutes | Calves | Compound | | Dumbbell Squat | Quads, Hams & Glutes | Traps & Forearms | Compound | | Dumbbell Step-Up | Quads, Hams & Glutes | None | Compound | | Dumbbell Walking Lunge Leg Workouts | Quads, Hams & Glutes | Calves | Compound | | Exercise Ball Wall-Squat | Quads, Hams & Glutes | None | Compound | | Front Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Leg Extension | Quadriceps | None | Isolation | | Narrow Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Narrow Smith Machine Squat | Quads, Hams & Glutes | None | Compound | | Narrow Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Narrow Stance 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound | | One-Leg 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound | | One-Leg Barbell Squat | Quads, Hams & Glutes | None | Compound | | One-Leg Bodyweight Squat | Quads, Hams & Glutes | None | Compound | | One-Leg Dumbbell Squat | Quads, Hams & Glutes | None | Compound | | One-Leg Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Pile/Sumo Squat | Quads, Hams & Glutes | Traps & Forearms | Compound | | Pile/Sumo Squat (Wide Stance) | Quads, Hams & Glutes | Traps & Forearms | Compound | | Reverse Hack Squat | Quads, Hams & Glutes | None | Compound | | Single-Leg Extension | Quadriceps | None | Isolation | | Sissy Squat | Quads, Hams & Glutes | None | Compound | | Smith Machine Front Squat | Quads, Hams & Glutes | Shoulders | Compound | | Smith Machine One-Leg Squat | Quads, Hams & Glutes | None | Compound | | Smith Machine Squat | Quads, Hams & Glutes | Calves | Compound | | Smith Machine Squat (Leaning Back - Feet Forward) | Quads, Hams & Glutes | Lower Back | Compound | | Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Toes-In Leg Extension | Quadriceps | None | Isolation | | Toes-Out Leg Extension | Quadriceps | None | Isolation | | Walking Barbell Lunge | Quads, Hams & Glutes | Calves | Compound | | Weighted Exercise Ball Wall-Squat | Quads, Hams & Glutes | None | Compound | | Weighted Sissy Squat | Quads, Hams & Glutes | Calves | Compound | | Wide Hack Squat | Quads, Hams & Glutes | Lower Back | Compound | | Wide-Stance Smith Machine Squat | Quads, Hams & Glutes | None | Compound | | Wide Squat | Quads, Hams & Glutes | Calves & Lower Back | Compound | | Wide-Stance 45-Degree Leg Press | Quads, Hams & Glutes | None | Compound |
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