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The abundance of lower-body training modalities often leaves lifters feeling overwhelmed—leading many to skip leg day entirely. (This is a common rationale, is it not?)

This compilation aims to provide clarity, though effort remains non-negotiable. Nearly universally, multi-joint ("compound") exercises dominate this list. Why? Beyond engaging greater muscle mass, compound movements elicit a more robust release of the anabolic hormones testosterone and growth hormone. Below are the additional criteria guiding our selections:

• Ease of mastery and execution

• Comprehensive muscle stimulation and training intensity

• Prevalence among dedicated lifters and bodybuilders (This is a critical factor!)

• Accessibility of equipment in commercial fitness facilities

Structuring workouts around these movements enables the creation of more efficient, effective leg training sessions. With three complete workouts included, no justifications remain. Educate yourself and commence training!

10 Best Leg Exercises

Barbell Back Squat

Why it’s included: The barbell back squat is universally regarded as the "king" of leg exercises due to its status as the most mechanically demanding lower-body movement. It engages all lower-body musculature and has been empirically shown to elevate anabolic hormone levels. Notably, performing squats prior to bicep curls has been demonstrated to significantly enhance arm strength—powerlifter and bodybuilder Layne Norton, Ph.D., integrates these two movements in his Legs and Arms Blast workout, for context.

High bar vs. low bar: The choice depends on individual goals. The high-bar variation—where the bar rests atop the trapezius—distributes stimulus relatively evenly across all leg musculature. The low-bar variation, favored by powerlifters, targets the glutes and allows for greater load tolerance. Uncertain? Select the variation that enables deeper, more comfortable squatting without excessive lumbar rounding.

Back Squat Variations for Leg Development:

• Barbell back squat

• Barbell back squat to box

• Banded back squat

• Chain-loaded back squat

Programming recommendations: For hypertrophy, prioritize this movement first in your session. Begin with multiple light warm-up sets, gradually increasing weight (a "pyramiding" approach) before attempting maximal loads for multiple working sets. Classic rep schemes such as 5x5 or 3x8–10 are highly effective. Utilize a lifting belt when handling heavy loads—this is encouraged, not discouraged.

Barbell Front Squat

Why it’s included: Shifting the bar from the posterior to the anterior of the body fundamentally alters squat mechanics. Front squats emphasize the quadriceps over the glutes and hamstrings, meaning load tolerance is reduced—but core and upper back engagement is amplified. They also promote a more vertical torso, which can increase squat depth and potentially lower the risk of lumbar injury.

Front squats require (and develop) significant upper back and core strength. These benefits extend to variations like dumbbell front squats and goblet squats. Believe you are too advanced for goblet squats? Strength coach and physical therapist John Rusin challenges you to perform 20 reps with half your body weight—then reassess your perspective.

Front Squat Variations for Leg Development:

• Barbell front squat

• Frankenstein squat

• Goblet squat

• Dumbbell front squat

• Single/double-kettlebell front squat

Programming recommendations: Front squats are metabolically demanding—prioritize them early in your session when energy levels are peak. Perform 3–4 sets of 6–10 reps. Favor the lower end of the rep range for strength development.

Olympic Lifts: Snatch and Power Clean

Why it’s included: Movements like the snatch and power clean require significant technical dedication to master, but they are unparalleled for improving sports-specific jumping power or squat strength. One study observed a nearly 18% greater improvement in squat 1-repetition maximum (1RM) following an Olympic lifting-based program versus a traditional powerlifting program.

While Olympic lifts typically fall outside the "golden" hypertrophy rep range (8–12 reps), their high intensity and full-body muscle engagement may still boost testosterone release. For novice lifters, progression exercises (e.g., hang cleans, snatch pulls) can bridge the gap to full lifts.

Olympic Lift Variations for Leg Development:

• Barbell power clean

• Barbell hang clean

• Barbell snatch

• Barbell snatch pull

• Dumbbell clean

• Dumbbell hang snatch

Programming recommendations: These exercises demand unwavering focus on technique and body position—they must be first in your session. For heavy lifting or competitive training, invest in knee sleeves. Stick to 2–3 reps per set and increase volume via additional sets (3–8 total). If full lifts feel inaccessible, reference Lee Boyce’s article Olympic Lifts for the Rest of Us for scaled alternatives.

Deadlift

Why it’s included: Deadlift variations are justifiably classified as full-body exercises, with a particular emphasis on the posterior chain. However, research indicates that deadlifts also engage the quadriceps—particularly when using a wider (sumo-style) stance.

Deadlift Variations for Leg Development:

• Conventional deadlift

• Sumo deadlift

• Hybrid deadlift

• Trap-bar deadlift

• Kettlebell deadlift

Programming recommendations: Bodybuilders often integrate deadlifts into back-day routines. If training deadlifts on leg day, avoid maximal loads—opt for moderate reps (5–8 per set), place them after squats, and terminate sets before failure.

Split Squat

Why it’s included: When executed correctly, split squats—especially the rear-foot-elevated ("Bulgarian") variation—are exceptionally effective for leg development. Electromyography (EMG) data indicates that 4 sets of Bulgarian split squats at 10-rep max elicit quadriceps activation comparable to back squats. The same study found analogous testosterone responses between the two movements!

Split squats are deceptively challenging due to balance demands and unilateral focus. Elevating the rear foot (Bulgarian variation) increases difficulty further. If balance is a barrier, keep the rear foot on the floor, grip a stable object, or use a Smith machine.

Split Squat Variations for Leg Development:

• Barbell Bulgarian split squat

• Dumbbell Bulgarian split squat

• Smith machine Bulgarian split squat

• Dumbbell split squat (rear foot on floor)

Programming recommendations: Position this movement in the middle of your leg session. Perform 3–4 sets of 8–12 reps per leg, approaching muscular failure. For enhanced intensity, try bodyweight Bulgarian split squats with blood flow restriction (BFR).

Hack Squat

Why it’s included: A common critique of machine-based leg exercises is their inferior anabolic hormone response compared to free weights. This does not negate their value—rather, it means they should be prioritized later in your session, when fatigue is already present.

The hack squat’s primary advantage is adjustable foot placement—a feature fitness model Julian "The Quad Guy" Smith cites as key to his leg development. A high foot position allows deeper knee flexion, emphasizing glutes and hamstrings. A low foot position shifts load to the quadriceps.

Hack squats also facilitate advanced intensity techniques (e.g., forced reps, dropsets) due to quick weight adjustments and no balance requirements.

Hack Squat Variations for Leg Development:

• Hack squat

• Single-leg hack squat

• Narrow-stance hack squat

Programming recommendations: Perform hack squats after free-weight exercises and before single-joint movements. Aim for 3 sets of 8–12 reps. For programs like Kris Gethin’s 8-Week Hardcore, expect rep ranges to extend to 20–30+ reps—proceed with caution!

Lunge

Why it’s included: Like all compound movements on this list, lunges involve hip and knee extension—stimulating both thighs and glutes. They are highly versatile: perform them weighted (barbell/dumbbell) for hypertrophy or bodyweight for high-rep endurance.

How many reps? It depends on your program. Strength and muscle-building coach Paul Carter’s Jacked at Home program starts weekly sessions with 100+ walking lunges—blurring the line between strength training and cardio.

Lunge Variations for Leg Development:

• Walking lunge (barbell, dumbbell, bodyweight)

• Forward lunge (barbell, dumbbell, bodyweight)

• Reverse lunge (barbell, dumbbell, bodyweight)

• Curtsy lunge

Programming recommendations: In a traditional leg day, perform 3 sets of 8–20 reps per side. Increase reps as the session progresses. As you approach muscular failure, discard any additional weight and perform several more bodyweight reps—similar to a dropset.

Leg Press

Why it’s included: The "leg press vs. squat" debate misses the point. As strength coach and physical therapist John Rusin explains in Don’t Do High-Rep Squats, Deads, and Bench! Do These Instead, squats are for heavy, early-session work—leg presses are for high-rep, late-session hypertrophy. This combination is ideal for leg growth.

Like hack squats, leg presses allow foot position adjustments to target specific muscles (e.g., narrow stance for inner quads, wide stance for glutes). Avoid lowering the sled too far—this lifts the glutes off the pad and rounds the lower back, increasing injury risk.

Leg Press Variations for Leg Development:

• Leg press

• Narrow-stance leg press

• Wide-stance leg press

• Single-leg leg press

Programming recommendations: 3–4 sets of 8–12 reps are foolproof. Occasionally, when pre-workout supplementation is providing a strong ergogenic effect, perform extended sets of 20–30+ reps. Intensity techniques like rest-pause, dropsets, or forced reps pair exceptionally well with leg presses.

Romanian Deadlift (RDL)

Why it’s included: The RDL targets the upper hamstrings and glutes uniquely—it allows heavy loading without the spinal stress of floor-based pulls. Since hamstrings are biarticular (crossing the hip and knee), the RDL builds functional strength for athletes and heavy lifters.

Regrettably, RDLs are vastly underutilized—particularly among female lifters.

RDL Variations for Leg Development:

• Barbell Romanian deadlift

• Dumbbell Romanian deadlift

• Kettlebell Romanian deadlift

• Banded dumbbell Romanian deadlift

• Single-leg Romanian deadlift

Programming recommendations: Prioritize RDLs as your first hamstring exercise. Stick to 3 sets of 8–12 reps, focusing on hip hinge mechanics (push hips back, maintain a neutral spine). If grip limits load, use lifting straps—this is a tool, not a crutch.

Leg Curl

Why it’s included: Why include a single-joint machine exercise alongside squats and deadlifts? Because many lifters mistakenly believe compound movements are "enough" for hamstrings—they are not.

In A Scientific Approach to Hamstring Training, muscle-building authority Brad Schoenfeld, Ph.D., definitively argues that leg curls are essential for balanced hamstrings. Specifically, seated leg curls elicit significantly greater lower hamstring activation than deadlifts—including stiff-legged deadlifts.

You wouldn’t skip bicep curls in an arm workout—don’t make the same mistake with leg curls.

Leg Curl Variations for Leg Development:

• Seated leg curl

• Lying machine leg curl

• Lying cable leg curl

• Standing cable leg curl

• Exercise ball leg curl

Programming recommendations: Keep it simple: 3–4 sets of 8–12 reps, approaching muscular failure. This is a low-risk, high-reward move—occasionally add slow negatives or dropsets to increase intensity.

Best Leg Workouts

Hard and Heavy Leg Workout

Ready to prioritize hypertrophy? Prepare to train intensively. This classic mass-building workout—adapted from Leg Workouts for Men—sends a clear anabolic signal to your body. With focused effort, you can complete this session in under an hour. Adhere to nutritionist Paul Salter’s pre-training guidelines outlined in The Ultimate Guide to Leg Day Nutrition and ensure you consume a protein shake post-workout—this is non-negotiable.

Beginner Leg Workout

This workout prioritizes foundational movements: one squat variation for warm-up, one machine-based quad exercise, one single-leg movement, one hamstring exercise, and calf work as a "finisher." Execute each exercise with intensity, complete the session in 30–45 minutes, and ensure adequate post-workout nutrition to support recovery and subsequent training.

Machine Pump Leg Workout

This demanding routine is effective as a standalone session or as a second weekly leg day for those prioritizing hypertrophy. Two weekly leg days, combined with additional calories from a weight gainer, is a time-tested strategy for comprehensive muscle growth.