Working out your legs is very important because having a strong lower body is essential for your daily functional movements. Lower body strength allows you to live your life well so make sure to incorporate this into your workout routine.
Your legs are your foundation and to make your workouts more interesting, here are 32 leg exercises that you can include in your next sweat session. Pick seven to eight exercises from our list below, do about three to four sets with 10 to 12 reps for 30 to 45 seconds. Rest for 30 to 60 seconds before proceeding to the next one.
This is good for runners because it will strengthen the legs and knees and great at improving stability and balance. Stand with the feet wide apart, shift your weight on one leg and use it to jump toward the other side, landing on your other foot like you were skating
- Jump rope
This move will give your legs a serious burn and will increase your heart rate for a good cardio workout too. You will not need an actual jump rope, what you need to do is do a series of small jumps, either vertically or laterally like you are swinging a jump rope.
- Hip Circles
This will make your glutes burn and will help you develop mobility in your hip area. Support yourself by putting weight on your elbows and knees. Make circle in the air with one knee, draw a circle as wide as possible.
- Walking lunges
This will increase your balance, range of motion, and posture because it loosens your hips and hamstrings. With your hands on your hips, take a large step forward with your right leg, bend your knees and lower your body into lunge position until you form a 90-degree angle. Repeat the same position as if you are walking.
- Broad jump
Consistently doing this exercise will increase your jump distance and strengthen your quads and glutes. Keep your feet apart and bed at the glutes and hips, jump forward and land on your feet the farthest you can.
- Side lying plank
Although this is a core exercise, it also works on your glutes, quads, and lower legs. Just lie on your side with legs stacked together. Put your forearm on the floor and push yourself off your elbow.
- Donkey Kick
This exercise will make your butt burn and will give you strong glutes. Support yourself on your arms and legs on your mat. Bend your right knee at a 90-degree angle and lift your body to the air until the leg forms a straight line with your shoulders and back with your right toe pointing upward.
- Goblet squat
This is great for beginners who want to load up on squats to activate the core. Stand with your feet as wide as your hips and hold a weight in front of your chest. Push your hips back and lower into a squat.
- Banded lateral walk
This will warm up your glute and glute medius muscle. Using a resistance band above your ankles, keep feet apart and slightly bend your knees. Step your left foot out to the side, then do the same to the right.
- Single-leg deadlift
This targets the hamstring and glutes and improves your balance. Using a weight on either of your hands, stand on your left leg with your palms facing your thighs. Keep your left leg bent slightly while you hinge forward at the hips. Extend your tight leg behind you until your torso is parallel to the floor. Lower your weights as you move until it touches the floor.
- Sumo Deadlift
This targets the glutes, back, and hamstrings. Using two kettlebells or dumbbells, stand with your feet apart and toes pointing outward. Keep your knees bent as you press your hip back and lower the weights toward the floor. Squeeze your glutes as you return to standing position.
- Stability Ball Bridge
This is challenging for your hamstring and glutes and will improve your balance. Lie back with arms on your side and legs bent at 90 degrees then raise your feet on a stability ball. Push down on your soles, arms and upper back as you lift your hip off the ground.
- Lateral lunge with balance
The lateral movements are good for a well-rounded fitness. Stand with feet apart with your hands on the side. Take a big step to the right while pushing your hips back, bend your right knee and lower your body until the knee is bent 90 degrees. Push back and stand upright while you lift your knee and pull it to the chest with your arms
- Squat with heel raise
The heel raise added to the routing targets your claves. Stand with your heels wider than your shoulders with your toes turned out slightly. Bend your knees and lower down into a squat. Drop your arms down between your legs then drive the heels into a stand up while you circle your arms to the sides.
- Suitcase deadlift
Aside from working on your hamstring, back and glutes, this will also be great for your obliques. With a weight on your left hand, keep your feet wide apart and your right hand in a clenched fist. Sit your hips back and lower the weight until it reaches the middle of your left shin. Press through your heels and quickly return to start.
- Bulgarian Split Squat
This split squat variation will test the strength of your front leg. Stand two feet in front of a step and hold a weight in each hand. Extend your left leg back and place your foot on the step. Bend your knees to lower your body while you keep your shoulders back and your chest up.
- Sumo Squat
This is great if you want to target your inner thighs. Stand with your heels apart and toes open slightly. Use a kettlebell or dumbbell and position it in front of your hips. Bend your knees and lower down into a squat. Pause at the bottom before you return to standing.
- Stability Ball Hip Thrust
Aside from your glutes, the stability ball will help you work on your glutes too. With your arms behind your head, press your upper back into the stability ball and keep your elbows wide. Lean back into the stability ball and lift your hips up until your thighs are parallel to the mat.
- Isometric Calf Raise
This will really work your claves without any machines needed. With a pair of dumbbells, stand with your feet apart and lift yourself onto the tips of your toes.
- Reverse Lunge
This staple exercise is amazing for your quads, glutes, and hamstrings. Stand with your feet wide apart. Step your right leg back and bend both your knees as you lower your body and make a 90-degree angle. Use your left foot to push upwards to standing position
- Supported Single-leg deadlift
This is a great modification to the single leg deadlift and targets your hamstrings and glutes just as well. Stand on your left leg with a dumbbell in your right hand. Step your right leg behind your body. Keep the left leg slightly bent while you lean forward as you lower the weight toward the floor.
- Duck walks
This is fun one that targets the quads and glutes. Stand with yourfeet wide apart and cross your hands in front of your chest. Sit your hips back slowly into a half squat position. Lower your right knee to the ground and do the same with your left. Bring right foot forward and then followed by your left.
- Curtsy Lunge
Curtsies put greater emphasis on the outer thighs and inner glutes compared to regular lunges. Stand with your feet wide apart and hold a dumbbell with each hand. Take a big step back, crossing your right leg behind your left side. Bend your knees and lower your hips until you are nearly parallel to the floor.
- Step up
This works the quads, glutes, and hamstrings. Stand facing a step, while holding the dumbbells in front of your chest, place your left foot on the bend and right foot on the floor. Push through your left foot and lift your body to standing position. Pull your knee up to form a 90-degree angle.
- Pistol squat
This will test your quads like no other exercise. Stand with your feet wide apart. Lift your right leg while sitting your hips back and bending your left knee. Bring your body as low as you can. Hold out your arms in front of your chest for balance.
- Lateral Step-Out Squat
This is going to do some serious burn on your outer glutes and thighs. Wrap a resistance band below your knees. With your hands in front of your chest, take big step to the right, bend your knees, sit back and lower your hips until you are parallel to the floor.
- Mini Band Clamshells
If you want to focus on your outer glutes, this will do the trick. Lie on your right side with your knees bent. Use a mini resistance band just above your knees. Place your left hand on your left hip at a 90-degree angle and prop yourself up for stability. Work against the band and squeeze your glutes to press your left thigh up, then bring it back down to starting position.
- Mini Band Kickback
This move will isolate your glutes and will require you to engage your core. Get on your hands and knees. Put a mini band around your right foot and the other end on the left thigh. Contract your glutes as you slowly kick the right leg back until its straight
- Lying Lateral Leg Raise
This works wonders for your inner thighs. Lie on your right side and place your left hand on the floor for stability. Place your right leg straight on the ground and your left leg bent over the right one. Slowly raise your right leg as high as you can.
- Isometric Squat
This will help you improve muscle imbalance and improve body control and awareness. Stand with your feet wide apart and clasp your hands in front of your chest. Push your hips back and bed your knees until you are parallel to the ground.
- Banded Glute Bridge
The mini band will help you focus on your glutes. Wrap it around your thighs and lie down on your back with your knees bent. Brace your heels and squeeze your glutes to raise your hips up while pushing your upper back into the ground.
- Stability Ball Hamstring Curl
This exercise hones in on the thighs. Lie on your back with your arms on your side and extend your legs at a 45 degree angle and rest your feet on the stability ball. Press into your upper back and lift your hips off the ground. Bend your knees and pull your heels towards your butt.