Best Legs Exercises

This shortlist highlights 73 exercises that target the legs. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.

How we chose these exercises

•We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
•We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
•Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
•This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.

Featured exercises

73 curated exercises for this shortlist.

Ankle Roll

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Banded Ankle Mobility

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

cabel

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Calf Raise with machine (seated)

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Glute Bridge

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: Glutes

Hamstring Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hip Circles

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hip Crossover

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hip Flexor Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Jump Rope

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Shoulders, Core

Lunge with Twist Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Figure Four Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Hamstring Stretch with Band

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Lying Knee to Chest Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Overhead Squat

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Pendular hack

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Pigeon Pose

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: Glutes

Pigeon Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Plantarflexion Stretch with Band

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Quad Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Runners Lunge Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Running

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Core, Glutes

Speed Deadlift

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Standing Adduction (Cable)

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Standing IT Band Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Weighted Step-ups

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Abduction while standing

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Bent-Leg Hamstring Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Bulgarian split squats left

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Bulgarian split squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Butterfly Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Calf Raise

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Cycling

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Core

Elliptical Trainer

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Arms, Core

Foam Roller Adductors

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Foam Roller Anterior tibialis

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Goblet Squat

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Core, Glutes

Hamstring Foam roller

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Kneeling kickbacks

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Leg Curl

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Leg Extension

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Leg Press

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes

Lunges

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Pistol squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Prisoner Squat

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Reverse lunges

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Seated Calf Raise

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Shrimp Squad

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Side Lying Hip Abduction

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Side split squats left

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Side split squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Solo Hip Flexor Stretch

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Split squats left

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Split squats right

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Stair Climber

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Step-Up

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes

Walking Lunge

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Box Jump

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Burpee

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Chest, Core, Shoulders

Barbell Hack Squats

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Barbell Squat

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Bulgarian Split Squat

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Core

Dumbbell Deadlift

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Dumbbell farmer's carrie

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Dumbbell Split Squat

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Dumbbell sumo deadlift

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Hack Squat

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes

Hip Thrust

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Hamstrings

Kettlebell Swing

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Glutes, Back, Core

Romanian Deadlift

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Back, Glutes

Step-ups

Category: Isolation
Primary Muscle: Legs
Secondary Muscle: None

Front Squat

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Core, Glutes

Sumo Deadlift

Category: Compound
Primary Muscle: Legs
Secondary Muscle: Back, Glutes

Training references

wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.

Frequently Asked Questions

What are the best legs exercises?

Best Legs Exercises highlights options such as Ankle Roll, Banded Ankle Mobility, cabel. The right pick depends on your training goal, available equipment, and experience level.

How did you choose these legs exercises?

We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.

Should beginners start with every exercise in this legs list?

No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.