WorkoutX

Leg Exercises

226 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 animated GIF 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 GIFs are available via the WorkoutX API.

By muscleChest Back Shoulder Bicep Tricep Ab & Core Glute Leg Calf Forearm

By equipmentDumbbell Barbell Cable Bodyweight Kettlebell Resistance Band

All Fours Squad Stretch animated GIF

All Fours Squad Stretch

Arms Apart Circular Toe Touch (male) animated GIF

Arms Apart Circular Toe Touch (male)

Assisted Lying Glutes Stretch animated GIF

Assisted Lying Glutes Stretch

Assisted Lying Gluteus And Piriformis Stretch animated GIF

Assisted Lying Gluteus And Piriformis Stretch

Assisted Prone Hamstring animated GIF

Assisted Prone Hamstring

Assisted Prone Lying Quads Stretch animated GIF

Assisted Prone Lying Quads Stretch

Assisted Side Lying Adductor Stretch animated GIF

Assisted Side Lying Adductor Stretch

Backward Jump animated GIF

Backward Jump

Balance Board animated GIF

Balance Board

Band Bent-over Hip Extension animated GIF

Band Bent-over Hip Extension

Band Hip Lift animated GIF

Band Hip Lift

Band Lying Hip Internal Rotation animated GIF

Band Lying Hip Internal Rotation

Band One Arm Single Leg Split Squat animated GIF

Band One Arm Single Leg Split Squat

Band Pull Through animated GIF

Band Pull Through

Band Seated Hip Internal Rotation animated GIF

Band Seated Hip Internal Rotation

Band Single Leg Split Squat animated GIF

Band Single Leg Split Squat

Band Squat animated GIF

Band Squat

Band Squat Row animated GIF

Band Squat Row

Band Step-up animated GIF

Band Step-up

Band Stiff Leg Deadlift animated GIF

Band Stiff Leg Deadlift

Band Straight Back Stiff Leg Deadlift animated GIF

Band Straight Back Stiff Leg Deadlift

Barbell Bench Front Squat animated GIF

Barbell Bench Front Squat

Barbell Bench Squat animated GIF

Barbell Bench Squat

Barbell Clean And Press animated GIF

Barbell Clean And Press

Barbell Clean-grip Front Squat animated GIF

Barbell Clean-grip Front Squat

Barbell Deadlift animated GIF

Barbell Deadlift

Barbell Front Chest Squat animated GIF

Barbell Front Chest Squat

Barbell Front Squat animated GIF

Barbell Front Squat

Barbell Full Squat animated GIF

Barbell Full Squat

Barbell Full Squat (back Pov) animated GIF

Barbell Full Squat (back Pov)

Barbell Full Squat (side Pov) animated GIF

Barbell Full Squat (side Pov)

Barbell Full Zercher Squat animated GIF

Barbell Full Zercher Squat

Barbell Glute Bridge animated GIF

Barbell Glute Bridge

Barbell Glute Bridge Two Legs On Bench (male) animated GIF

Barbell Glute Bridge Two Legs On Bench (male)

Barbell Good Morning animated GIF

Barbell Good Morning

Barbell Hack Squat animated GIF

Barbell Hack Squat

Barbell High Bar Squat animated GIF

Barbell High Bar Squat

Barbell Jefferson Squat animated GIF

Barbell Jefferson Squat

Barbell Jump Squat animated GIF

Barbell Jump Squat

Barbell Lateral Lunge animated GIF

Barbell Lateral Lunge

Barbell Low Bar Squat animated GIF

Barbell Low Bar Squat

Barbell Lunge animated GIF

Barbell Lunge

Barbell Lying Lifting (on Hip) animated GIF

Barbell Lying Lifting (on Hip)

Barbell Narrow Stance Squat animated GIF

Barbell Narrow Stance Squat

Barbell One Arm Side Deadlift animated GIF

Barbell One Arm Side Deadlift

Barbell One Leg Squat animated GIF

Barbell One Leg Squat

Barbell Overhead Squat animated GIF

Barbell Overhead Squat

Barbell Rack Pull animated GIF

Barbell Rack Pull

Barbell Rear Lunge animated GIF

Barbell Rear Lunge

Barbell Rear Lunge V. 2 animated GIF

Barbell Rear Lunge V. 2

Barbell Romanian Deadlift animated GIF

Barbell Romanian Deadlift

Barbell Seated Good Morning animated GIF

Barbell Seated Good Morning

Barbell Side Split Squat animated GIF

Barbell Side Split Squat

Barbell Side Split Squat V. 2 animated GIF

Barbell Side Split Squat V. 2

Barbell Single Leg Deadlift animated GIF

Barbell Single Leg Deadlift

Barbell Single Leg Split Squat animated GIF

Barbell Single Leg Split Squat

Barbell Speed Squat animated GIF

Barbell Speed Squat

Barbell Split Squat V. 2 animated GIF

Barbell Split Squat V. 2

Barbell Squat (on Knees) animated GIF

Barbell Squat (on Knees)

Barbell Squat Jump Step Rear Lunge animated GIF

Barbell Squat Jump Step Rear Lunge

Barbell Step-up animated GIF

Barbell Step-up

Barbell Stiff Leg Good Morning animated GIF

Barbell Stiff Leg Good Morning

Barbell Straight Leg Deadlift animated GIF

Barbell Straight Leg Deadlift

Barbell Sumo Deadlift animated GIF

Barbell Sumo Deadlift

Barbell Wide Squat animated GIF

Barbell Wide Squat

Barbell Zercher Squat animated GIF

Barbell Zercher Squat

Basic Toe Touch (male) animated GIF

Basic Toe Touch (male)

Bench Hip Extension animated GIF

Bench Hip Extension

Bent Knee Lying Twist (male) animated GIF

Bent Knee Lying Twist (male)

Bodyweight Drop Jump Squat animated GIF

Bodyweight Drop Jump Squat

Butterfly Yoga Pose animated GIF

Butterfly Yoga Pose

Cable Assisted Inverse Leg Curl animated GIF

Cable Assisted Inverse Leg Curl

Cable Deadlift animated GIF

Cable Deadlift

Cable Hip Adduction animated GIF

Cable Hip Adduction

Cable Pull Through (with Rope) animated GIF

Cable Pull Through (with Rope)

Cable Standing Hip Extension animated GIF

Cable Standing Hip Extension

Chair Leg Extended Stretch animated GIF

Chair Leg Extended Stretch

Curtsey Squat animated GIF

Curtsey Squat

Dumbbell Bench Squat animated GIF

Dumbbell Bench Squat

Dumbbell Clean animated GIF

Dumbbell Clean

Dumbbell Contralateral Forward Lunge animated GIF

Dumbbell Contralateral Forward Lunge

Dumbbell Deadlift animated GIF

Dumbbell Deadlift

Dumbbell Goblet Squat animated GIF

Dumbbell Goblet Squat

Dumbbell Lunge animated GIF

Dumbbell Lunge

Dumbbell Lying Femoral animated GIF

Dumbbell Lying Femoral

Dumbbell One Arm Snatch animated GIF

Dumbbell One Arm Snatch

Dumbbell Plyo Squat animated GIF

Dumbbell Plyo Squat

Dumbbell Rear Lunge animated GIF

Dumbbell Rear Lunge

Dumbbell Romanian Deadlift animated GIF

Dumbbell Romanian Deadlift

Dumbbell Single Leg Deadlift animated GIF

Dumbbell Single Leg Deadlift

Dumbbell Single Leg Deadlift With Stepbox Support animated GIF

Dumbbell Single Leg Deadlift With Stepbox Support

Dumbbell Single Leg Split Squat animated GIF

Dumbbell Single Leg Split Squat

Dumbbell Single Leg Squat animated GIF

Dumbbell Single Leg Squat

Dumbbell Squat animated GIF

Dumbbell Squat

Dumbbell Step-up animated GIF

Dumbbell Step-up

Dumbbell Step-up Lunge animated GIF

Dumbbell Step-up Lunge

Dumbbell Step-up Split Squat animated GIF

Dumbbell Step-up Split Squat

Dumbbell Stiff Leg Deadlift animated GIF

Dumbbell Stiff Leg Deadlift

Dumbbell Straight Leg Deadlift animated GIF

Dumbbell Straight Leg Deadlift

Dumbbell Sumo Pull Through animated GIF

Dumbbell Sumo Pull Through

Dumbbell Supported Squat animated GIF

Dumbbell Supported Squat

Exercise Ball Hip Flexor Stretch animated GIF

Exercise Ball Hip Flexor Stretch

Exercise Ball One Leg Prone Lower Body Rotation animated GIF

Exercise Ball One Leg Prone Lower Body Rotation

Exercise Ball One Legged Diagonal Kick Hamstring Curl animated GIF

Exercise Ball One Legged Diagonal Kick Hamstring Curl

Exercise Ball Seated Hamstring Stretch animated GIF

Exercise Ball Seated Hamstring Stretch

Farmers Walk animated GIF

Farmers Walk

Flutter Kicks animated GIF

Flutter Kicks

Forward Jump animated GIF

Forward Jump

Forward Lunge (male) animated GIF

Forward Lunge (male)

Frankenstein Squat animated GIF

Frankenstein Squat

Glute Bridge March animated GIF

Glute Bridge March

Glute Bridge Two Legs On Bench (male) animated GIF

Glute Bridge Two Legs On Bench (male)

Glute-ham Raise animated GIF

Glute-ham Raise

Hamstring Stretch animated GIF

Hamstring Stretch

Hands Clasped Circular Toe Touch (male) animated GIF

Hands Clasped Circular Toe Touch (male)

Hands Reversed Clasped Circular Toe Touch (male) animated GIF

Hands Reversed Clasped Circular Toe Touch (male)

Hug Knees To Chest animated GIF

Hug Knees To Chest

Intermediate Hip Flexor And Quad Stretch animated GIF

Intermediate Hip Flexor And Quad Stretch

Inverse Leg Curl (bench Support) animated GIF

Inverse Leg Curl (bench Support)

Inverse Leg Curl (on Pull-up Cable Machine) animated GIF

Inverse Leg Curl (on Pull-up Cable Machine)

Iron Cross Stretch animated GIF

Iron Cross Stretch

Jump Squat animated GIF

Jump Squat

Jump Squat V. 2 animated GIF

Jump Squat V. 2

Kettlebell Front Squat animated GIF

Kettlebell Front Squat

Kettlebell Goblet Squat animated GIF

Kettlebell Goblet Squat

Kettlebell Hang Clean animated GIF

Kettlebell Hang Clean

Kettlebell Lunge Pass Through animated GIF

Kettlebell Lunge Pass Through

Kettlebell Pistol Squat animated GIF

Kettlebell Pistol Squat

Kettlebell Swing animated GIF

Kettlebell Swing

Kettlebell Turkish Get Up (squat Style) animated GIF

Kettlebell Turkish Get Up (squat Style)

Kick Out Sit animated GIF

Kick Out Sit

Kneeling Jump Squat animated GIF

Kneeling Jump Squat

Leg Up Hamstring Stretch animated GIF

Leg Up Hamstring Stretch

Lever Alternate Leg Press animated GIF

Lever Alternate Leg Press

Lever Deadlift animated GIF

Lever Deadlift

Lever Hip Extension V. 2 animated GIF

Lever Hip Extension V. 2

Lever Horizontal One Leg Press animated GIF

Lever Horizontal One Leg Press

Lever Kneeling Leg Curl animated GIF

Lever Kneeling Leg Curl

Lever Leg Extension animated GIF

Lever Leg Extension

Lever Lying Leg Curl animated GIF

Lever Lying Leg Curl

Lever Lying Two-one Leg Curl animated GIF

Lever Lying Two-one Leg Curl

Lever Reverse Hyperextension animated GIF

Lever Reverse Hyperextension

Lever Seated Good Morning animated GIF

Lever Seated Good Morning

Lever Seated Hip Abduction animated GIF

Lever Seated Hip Abduction

Lever Seated Hip Adduction animated GIF

Lever Seated Hip Adduction

Lever Seated Leg Curl animated GIF

Lever Seated Leg Curl

Low Glute Bridge On Floor animated GIF

Low Glute Bridge On Floor

Lunge With Jump animated GIF

Lunge With Jump

Lying (side) Quads Stretch animated GIF

Lying (side) Quads Stretch

March Sit (wall) animated GIF

March Sit (wall)

Monster Walk animated GIF

Monster Walk

One Leg Squat animated GIF

One Leg Squat

Outside Leg Kick Push-up animated GIF

Outside Leg Kick Push-up

Pelvic Tilt Into Bridge animated GIF

Pelvic Tilt Into Bridge

Pike-to-cobra Push-up animated GIF

Pike-to-cobra Push-up

Potty Squat With Support animated GIF

Potty Squat With Support

Power Clean animated GIF

Power Clean

Push-up Inside Leg Kick animated GIF

Push-up Inside Leg Kick

Quads (bodyweight Squat) animated GIF

Quads (bodyweight Squat)

Quick Feet V. 2 animated GIF

Quick Feet V. 2

Rear Decline Bridge animated GIF

Rear Decline Bridge

Reclining Big Toe Pose With Rope animated GIF

Reclining Big Toe Pose With Rope

Resistance Band Hip Thrusts On Knees (female) animated GIF

Resistance Band Hip Thrusts On Knees (female)

Resistance Band Leg Extension animated GIF

Resistance Band Leg Extension

Resistance Band Seated Hip Abduction animated GIF

Resistance Band Seated Hip Abduction

Reverse Hyper Extension (on Stability Ball) animated GIF

Reverse Hyper Extension (on Stability Ball)

Reverse Hyper On Flat Bench animated GIF

Reverse Hyper On Flat Bench

Rocking Frog Stretch animated GIF

Rocking Frog Stretch

Roller Hip Lat Stretch animated GIF

Roller Hip Lat Stretch

Roller Hip Stretch animated GIF

Roller Hip Stretch

Runners Stretch animated GIF

Runners Stretch

Seated Glute Stretch animated GIF

Seated Glute Stretch

Seated Piriformis Stretch animated GIF

Seated Piriformis Stretch

Seated Wide Angle Pose Sequence animated GIF

Seated Wide Angle Pose Sequence

Self Assisted Inverse Leg Curl animated GIF

Self Assisted Inverse Leg Curl

Self Assisted Inverse Leg Curl (on Floor) animated GIF

Self Assisted Inverse Leg Curl (on Floor)

Side Bridge Hip Abduction animated GIF

Side Bridge Hip Abduction

Side Hip Abduction animated GIF

Side Hip Abduction

Side Lying Hip Adduction (male) animated GIF

Side Lying Hip Adduction (male)

Side Plank Hip Adduction animated GIF

Side Plank Hip Adduction

Single Leg Bridge With Outstretched Leg animated GIF

Single Leg Bridge With Outstretched Leg

Single Leg Platform Slide animated GIF

Single Leg Platform Slide

Single Leg Squat (pistol) Male animated GIF

Single Leg Squat (pistol) Male

Sissy Squat animated GIF

Sissy Squat

Sled 45 Degrees One Leg Press animated GIF

Sled 45 Degrees One Leg Press

Sled 45° Leg Press animated GIF

Sled 45° Leg Press

Sled 45° Leg Press (back Pov) animated GIF

Sled 45° Leg Press (back Pov)

Sled 45° Leg Press (side Pov) animated GIF

Sled 45° Leg Press (side Pov)

Sled 45° Leg Wide Press animated GIF

Sled 45° Leg Wide Press

Sled Closer Hack Squat animated GIF

Sled Closer Hack Squat

Sled Hack Squat animated GIF

Sled Hack Squat

Sled Lying Squat animated GIF

Sled Lying Squat

Smith Bent Knee Good Morning animated GIF

Smith Bent Knee Good Morning

Smith Chair Squat animated GIF

Smith Chair Squat

Smith Deadlift animated GIF

Smith Deadlift

Smith Front Squat (clean Grip) animated GIF

Smith Front Squat (clean Grip)

Smith Full Squat animated GIF

Smith Full Squat

Smith Hack Squat animated GIF

Smith Hack Squat

Smith Leg Press animated GIF

Smith Leg Press

Smith Low Bar Squat animated GIF

Smith Low Bar Squat

Smith Single Leg Split Squat animated GIF

Smith Single Leg Split Squat

Smith Sprint Lunge animated GIF

Smith Sprint Lunge

Smith Squat animated GIF

Smith Squat

Smith Sumo Squat animated GIF

Smith Sumo Squat

Snatch Pull animated GIF

Snatch Pull

Spider Crawl Push Up animated GIF

Spider Crawl Push Up

Split Squats animated GIF

Split Squats

Squat Jerk animated GIF

Squat Jerk

Squat On Bosu Ball animated GIF

Squat On Bosu Ball

Squat To Overhead Reach animated GIF

Squat To Overhead Reach

Squat To Overhead Reach With Twist animated GIF

Squat To Overhead Reach With Twist

Standing Hamstring And Calf Stretch With Strap animated GIF

Standing Hamstring And Calf Stretch With Strap

Standing Single Leg Curl animated GIF

Standing Single Leg Curl

Straight Leg Outer Hip Abductor animated GIF

Straight Leg Outer Hip Abductor

Suspended Split Squat animated GIF

Suspended Split Squat

Swimmer Kicks V. 2 (male) animated GIF

Swimmer Kicks V. 2 (male)

Tire Flip animated GIF

Tire Flip

Trap Bar Deadlift animated GIF

Trap Bar Deadlift

Twist Hip Lift animated GIF

Twist Hip Lift

Walking Lunge animated GIF

Walking Lunge

Weighted Cossack Squats (male) animated GIF

Weighted Cossack Squats (male)

Weighted Lunge With Swing animated GIF

Weighted Lunge With Swing

Weighted Sissy Squat animated GIF

Weighted Sissy Squat

Weighted Squat animated GIF

Weighted Squat

Weighted Stretch Lunge animated GIF

Weighted Stretch Lunge

World Greatest Stretch animated GIF

World Greatest Stretch

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 GIFs?

Every leg exercise here has a looping GIF animation and step-by-step instructions so you can nail depth and form.

Building a fitness app?

Get all 226 leg exercises — names, muscles, equipment and hosted GIF URLs — straight from the WorkoutX API. One REST endpoint, no RapidAPI middleware.

View API Docs →