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Leg exercises
Are your legs prepared for a workout to strengthen them? We provide an extensive range of exercises in our leg training overview. From squats and lunges to leg press exercises, we offer various options to fortify your leg muscles, shape your legs, and build both strength and definition.
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Exercises for the legs
When it comes to an impressive leg workout, there can be no compromises. In this comprehensive overview, we offer a wide range of challenging exercises that will push your leg muscles to the limit. Whether it's squats, lunges, or leg presses, you'll find exercises suitable for various fitness levels and different goals. Give your legs strength and shape like never before!
Mountain climber on the TRX ropes
Many athletes prefer the Mountain Climber exercise on the TRX system because it offers an interesting alternative where the entire body weight is supported by the arms. This not only engages the legs and buttocks but also integrates the muscles of the upper body more intensively into the workout. The TRX ropes provide high flexibility in performing the exercise, simultaneously enhancing the sense of balance.
Vertical Mountain Climber
The vertical Mountain Climber is a less-known variation. Few athletes associate this exercise with the classic Mountain Climbers. In this variation, one leg is pulled upward toward the body's center, while the arms are diagonally stretched into the air. The focus here is on training the leg and abdominal muscles.
Cross body mountain climber
The Cross-Body Mountain Climber exercise is a fitness variation that significantly challenges the abdominal muscles compared to other Mountain Climber variants. Nevertheless, athletes generate an intense training stimulus for the buttocks and legs. This is due to the different movement compared to the classic Mountain Climbers, as one leg is moved diagonally to the body's side from the push-up position. In the classic variants, the leg movement is straight forward.
Mountain climber with wide legs
The Mountain Climber with spread legs is a modification of the classic Mountain Climber exercise, where the legs are positioned wider apart. The fitness exercise is then performed in a classic manner, with a stronger focus on the leg and glute muscles. The wide leg stance increases the level of difficulty. A sufficient warm-up is crucial here to avoid injuries in the lower back.
Classic mountain climbers
The classic Mountain Climbers are a full-body exercise aimed at strengthening the legs and abdominal muscles. This exercise is also known as the "Mountaineer." The legs are alternately raised from a high plank position to generate the training stimulus. Due to the dynamic execution, the classic Mountain Climbers are suitable for comprehensive full-body training. Fast execution also strengthens the cardiovascular system and leads to effective calorie burning.
Sumo squats on the multi press
Sumo Squats on the Smith Machine are a variation of Sumo Squats. In addition to the thigh and glute muscles, this variation intensively stimulates the adductors. The barbell is placed on the back shoulders, with the guide rail supporting the execution. Due to the structure of the Smith Machine, athletes are somewhat limited in their flexibility.
Sumo barbell squats
For those who prefer the barbell over the dumbbell, performing classic Sumo Squats with a barbell can provide an intense stimulus in training for Sumo Squats. In this exercise, athletes position the barbell on the rear shoulder muscles with the support of a rack, allowing them to execute squats with outwardly spread feet and a wide stance.
Sumo squats with dumbbells
The characteristic feature of Sumo Squats with dumbbells lies in the wide leg stance. Holding the dumbbell with both hands in the center in front of the body increases the training stimulus. This works in addition to the typical squat target muscles and also engages the adductors.
Sumo squats without weight
Sumo Squats without weight are a variation of squats that are performed with a particularly wide stance. The unique aspect for the target muscles is the comparatively strong stimulus on the adductor muscles. Additionally, the hamstring, quadriceps, and gluteal muscles are also strengthened. Sumo Squats without weight are ideal for an easy introduction to squats with a wide stance.
Seated toe extensions (stretching)
For effective stretching of the lower legs, toe stretching while sitting is a good option. The execution is simple and suitable for athletes at any training stage. They should not overexert themselves and initially perform only small movements. In a seated position with legs extended, the toes point vertically upward and are then tilted forward.
Pressing your toes against the wall (stretching)
The stretching exercise toe push against the wall offers athletes the advantage of being able to perform the exercise anywhere there is a stable wall. Additionally, two different variations are available, varying the distance from the wall and the foot position.
Stretching the calf muscle while sitting with the band (stretching)
Stretching the calf muscles while sitting with a band is suitable for all athletes who feel more comfortable in a seated position. In a comfortable seated position, it is possible to loop the resistance band around one foot and then stretch the respective calf. The resistance of the band generates a stronger stretch.
Stretching the calf muscle while lying down with the band (stretching)
The stretching effect of lying down and stretching the calf muscles with the band is intensified by using the Theraband. This exercise can be performed by athletes anywhere and only requires the Theraband.
Standing calf raises with dumbbells
Calf raises standing with dumbbells is a popular fitness exercise for home workouts. Only one or two dumbbells are required for this exercise to strengthen the calf muscles. Athletes have the option to train both sides simultaneously or focus on each calf individually, depending on their preference.
Standing calf raises with your own body weight
To train the lower legs, it is not necessarily required to create a higher training stimulus with additional weight. Therefore, calf raises standing with body weight are suitable for training. This exercise with body weight is particularly suitable for beginners who are just starting with calf training.
Standing calf raises on the multi press
Calf raises standing on the leg press machine are an exercise for lower leg training, especially when no specific calf raise machine is available in the gym. Different variations are available for standing calf raises on the leg press machine, as the barbell can be placed either on the shoulders or held in front of the body. It is also possible to increase the training effect with a calf block.
Seated calf raises with dumbbells
Calf raises sitting with dumbbells are a popular exercise for calf training at home. While two dumbbells provide a more intense training stimulus, a weight plate under the feet can provide additional range of motion.
Seated calf raises with a barbell
When sitting calf raises with the barbell, targeted training of the calf muscles is possible, requiring only a barbell and a seated surface. The barbell serves as additional resistance on the knees. Adding a weight plate on the floor can create a higher training stimulus by increasing the range of motion.
Seated calf raises on the multi press
When performing calf raises sitting on the leg press, you take a seat on a weight bench located in the midst of the leg press machine. Athletes receive support for the movement through the guiding rail of the leg press, allowing them to concentrate their focus on exercising strength in the lower legs.
Calf raise machine (standing)
The calf raises machine facilitates standing calf raises on the apparatus. This training method is suitable even for beginners in lower leg workouts, with a light weight being recommended.
Calf raise machine (seated)
The sitting variation of calf raises on the machine offers various options. If a stronger focus on one side is desired, athletes can perform the seated calf raises unilaterally. This machine is particularly useful for beginners as it provides support during the exercise.
Calf raises on the leg press (horizontal)
In horizontal calf raises on the leg press, the emphasis is on the rear lower leg. This variant is widespread, repurposing the leg press for calf raises. Athletes position part of their feet on the footplate. This exercise is especially suitable for those who prefer machine training but lack a specific calf machine in the gym.
Calf raises on the 45 degree leg press
For calf raises on the 45-degree leg press, athletes can use the leg press machine designed for thigh training. In a semi-seated position, the heels can extend beyond the plate to strengthen the calves during the upward press. The exercise can be performed unilaterally or bilaterally, depending on preference.
Calf stretch in starting position (stretching)
The typical starting position assumed by a runner before a race can also be utilized for calf stretching in the starting position. It is crucial to keep both feet consistently on the ground throughout the exercise to achieve maximum stretching.
Calf stretch while leaning against the wall (stretching)
The calf stretch while leaning against the wall is an exercise designed specifically for at-home training. In this case, athletes simply lean diagonally against a wall, automatically creating a pleasant stretch in the lower leg. This stretching exercise, the calf stretching while leaning against the wall, is straightforward and can also be utilized for short stretching breaks in everyday life.
Calf stretch on the bench (stretching)
Calf stretching on the bench is a comfortable stretching exercise to stretch the lower legs while the rest of the body rests. Alternatively, other objects can be used, allowing calf stretching to be performed at home, for example, using a chair.
Calf stretching on the stairs (stretching)
With calf stretching on the stairs, athletes have access to a stretching exercise ideal for home workouts. Thanks to the increased range of motion on the stairs, an enhanced stretching effect can be achieved.
Calf stretching on the calf block (stretching)
When an aerobic stepper or a so-called calf block is available, there are various ways to perform calf stretching on the calf block. Athletes can either stand on the calf block with both legs or just one leg, creating a stretch in the lower leg.
Lower leg stretching with the Theraband (stretching)
For a particularly intense stretch in the lower leg, stretching the lower leg with the Theraband is suitable. This stretching exercise combines lunges with calf stretches using the Theraband. The stronger resistance increases the stretch in the posterior lower leg.
Reverse toe press (stretching)
Reverse toe stretching is a stretching exercise that acts as the counterpart to toe raises. Although both exercises are rarely performed by athletes, they can provide added value for stretching and strengthening the front and side of the lower leg.