Leg Exercises
597 exercises — Leg day trains the largest muscles you own — the quadriceps at the front of the thigh, the hamstrings at the back, and the glutes that tie the hips together. Building them adds strength, athletic power, and full-body muscle. This collection covers the entire upper-leg region: squats and leg presses for overall mass, lunges and split squats for single-leg strength and balance, leg extensions to isolate the quads, and Romanian deadlifts and leg curls for the hamstrings. Each leg exercise comes with a looping video animation so you can check your depth, knee tracking, and hip hinge before loading up. Open any movement for the muscles worked, equipment needed, and step-by-step instructions. Train at home or in a fully equipped gym — there's a variation here for both. The same leg-exercise data and animations are available via the WorkoutX API.
Frequently asked questions
What are the best leg exercises for mass?
Squats and leg presses build the most overall leg mass because they load the quads, glutes, and hamstrings together under heavy weight. Add lunges and curls for balance.
How do I target my hamstrings?
Romanian deadlifts, lying and seated leg curls, and good mornings emphasize the hamstrings. Hip-hinge movements train them through the hips; curls train knee flexion.
Can I train legs at home?
Yes. Bodyweight squats, lunges, split squats, and single-leg glute bridges build leg strength without equipment. Add resistance bands or dumbbells to progress.
Do these leg exercises include animations?
Yes. Every leg exercise here has a looping animation of the full movement, plus step-by-step instructions, form tips and the muscles worked. Through the WorkoutX API the same animations come as 720p MP4 at 30 fps, with male and female models.
For developers
Building a fitness app?
Get all 597 leg exercises from the WorkoutX API: names, muscles, equipment, instructions and 720p MP4 animations, in one REST call.
# Leg exercises, 20 at a time
curl "https://api.workoutxapp.com/v2/exercises?bodyPart=upper%20legs&limit=20" \
-H "X-WorkoutX-Key: YOUR_API_KEY"