A strong lower body is essential for athletic performance, muscle balance, and overall strength. Leg day workouts target major muscle groups such as the quadriceps, hamstrings, glutes, and calves, helping to improve power, stability, and endurance.

Whether you are looking to build muscle, increase strength, or improve mobility, incorporating a variety of leg exercises into your routine is crucial. This guide covers 17 of the best leg exercises to help you maximize your leg day.

1. Barbell Back Squat

Why It Works

The back squat is one of the most effective compound movements for building lower body strength. It targets the quads, hamstrings, glutes, and core.

How to Do It

  • Stand with feet shoulder-width apart and place a barbell across your upper back.
  • Lower your body by bending your knees while keeping your chest up.
  • Descend until your thighs are parallel to the ground.
  • Drive through your heels to return to the starting position.

Reps & Sets

  • 4 sets of 6-10 reps

2. Front Squat

Why It Works

By shifting the barbell to the front of the body, this variation engages the core more while emphasizing the quads.

How to Do It

  • Hold the barbell across the front of your shoulders.
  • Keep elbows high and chest lifted.
  • Lower into a squat position until your thighs are parallel to the ground.
  • Push through your heels to return to the top.

Reps & Sets

  • 4 sets of 8-12 reps

3. Bulgarian Split Squat

Why It Works

This unilateral exercise improves balance, coordination, and single-leg strength.

How to Do It

  • Stand a few feet in front of a bench.
  • Place one foot behind you on the bench.
  • Lower your body until your front thigh is parallel to the ground.
  • Push through the front foot to return to standing.

Reps & Sets

  • 3 sets of 10-12 reps per leg

4. Leg Press

leg press

Why It Works

The leg press machine allows you to lift heavy weights safely, targeting the quads, hamstrings, and glutes.

How to Do It

  • Sit in the leg press machine with feet hip-width apart.
  • Push the platform away while keeping knees slightly bent.
  • Lower the platform until knees are at 90 degrees.
  • Push back up without locking the knees.

Reps & Sets

  • 4 sets of 10-12 reps

5. Romanian Deadlift

Why It Works

This exercise emphasizes the hamstrings and glutes while improving posterior chain strength.

How to Do It

  • Hold a barbell or dumbbells in front of your thighs.
  • Hinge at the hips, lowering the weights down the front of your legs.
  • Stop when you feel a stretch in your hamstrings.
  • Drive your hips forward to return to standing.

Reps & Sets

  • 3 sets of 10-12 reps

6. Dumbbell Step-Ups

Why It Works

Step-ups build unilateral strength while improving balance and coordination.

How to Do It

  • Hold dumbbells at your sides.
  • Step onto a bench with one foot and drive up.
  • Lower back down with control.

Reps & Sets

  • 3 sets of 10 reps per leg

7. Walking Lunges

Why It Works

Lunges engage the quads, hamstrings, and glutes, improving leg endurance and stability.

How to Do It

  • Step forward and lower until your front thigh is parallel to the ground.
  • Push off the front foot and step forward with the other leg.
  • Repeat for the desired number of reps.

Reps & Sets

  • 3 sets of 12 reps per leg

8. Hack Squat

Why It Works

The hack squat machine allows for deeper squats, placing more emphasis on the quads.

How to Do It

  • Position yourself in the hack squat machine.
  • Lower until thighs are parallel to the ground.
  • Push back up without locking the knees.

Reps & Sets

  • 4 sets of 10 reps

9. Glute Bridges

glute bridges

Why It Works

This movement isolates the glutes while also engaging the hamstrings.

How to Do It

  • Lie on the ground with knees bent and feet flat.
  • Press through the heels to lift your hips.
  • Lower back down with control.

Reps & Sets

  • 3 sets of 15 reps

10. Hip Thrusts

Why It Works

Hip thrusts are a powerful exercise for glute activation and strength.

How to Do It

  • Sit with your upper back against a bench, feet flat on the floor.
  • Place a barbell across your hips.
  • Thrust your hips up, squeezing your glutes at the top.

Reps & Sets

  • 3 sets of 12 reps

11. Standing Calf Raises

Why It Works

This exercise strengthens the gastrocnemius muscle, improving overall calf development.

How to Do It

  • Stand with feet shoulder-width apart.
  • Raise up onto your toes.
  • Lower back down slowly.

Reps & Sets

  • 3 sets of 15 reps

12. Seated Calf Raises

Why It Works

This variation targets the soleus muscle, which helps build overall calf size.

How to Do It

  • Sit with the balls of your feet on a raised platform.
  • Lift your heels as high as possible.
  • Lower back down slowly.

Reps & Sets

  • 3 sets of 15 reps

13. Sled Push

Why It Works

A great conditioning exercise that builds leg endurance and explosive power.

How to Do It

  • Load a sled with weight.
  • Lean forward and push the sled forward.

Reps & Sets

  • 3 sets of 20 yards

14. Jefferson Squat

jefferson squat

Why It Works

An old-school squat variation that builds leg and core strength.

How to Do It

  • Straddle a barbell with feet wide.
  • Squat down while gripping the bar.
  • Drive up through your legs.

Reps & Sets

  • 3 sets of 10 reps

15. Box Jumps

Why It Works

A plyometric movement that improves leg power and explosiveness.

How to Do It

  • Stand in front of a box.
  • Jump onto the box and land softly.
  • Step back down and repeat.

Reps & Sets

  • 3 sets of 10 reps

16. Goblet Squats

Why It Works

A beginner-friendly squat variation that improves mobility and leg strength.

How to Do It

  • Hold a dumbbell at chest level.
  • Squat down, keeping your chest up.
  • Drive up through your heels.

Reps & Sets

  • 3 sets of 12 reps

17. Pistol Squats

Why It Works

A challenging bodyweight exercise that improves balance and leg strength.

How to Do It

  • Stand on one leg and extend the other forward.
  • Lower into a deep squat.
  • Push back up to standing.

Reps & Sets

  • 3 sets of 8 reps per leg

Conclusion

A well-rounded leg day workout should include a mix of compound movements, isolation exercises, and unilateral training. By incorporating these 17 best leg exercises, you can build stronger, more muscular legs while improving balance, mobility, and endurance.