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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!
Butterfly stretch
The stretching exercise Butterfly Stretch is among the most popular stretching routines for the adductors. It is also alternatively known as seated hip stretching or Seated Groin Stretch. To perform this, assume a seated position and bring the soles of your feet together. To achieve an intense stretch, press your knees toward the floor.
Adduction on the device reversed
Some athletes opt for a reverse position to train their adductors on the machine. Specifically, female athletes selectively strengthen their adductors by sitting on the machine facing the backrest. Even though this exercise is scarcely recommended by experts, it is increasingly observed in the gym.
Adduction on the device while sitting
The preferred training method for the adductor muscles is training on the adduction machine while sitting. This isolation exercise exclusively targets the adductors. Nowadays, such a machine can be found in almost every gym, enjoying particular popularity among female athletes. After the initial training, fitness enthusiasts consistently report experiencing significant muscle soreness.
High knee walking lunges
The High Knee Walking Lunges are a variation of walking lunges where you conclude with a high knee to the chest. Pulling the rear leg forward and moving toward the chest creates a more intense training stimulus in the quadriceps and gluteal muscles.
Classic walking lunges
Walking Lunges are a type of walking lunges executed in motion. Due to their dynamic execution, Walking Lunges feel more natural. The focus is on the quadriceps and the large gluteal muscle. Particularly, female athletes like to incorporate Walking Lunges into their abs-legs-buttocks training plan.
Reverse lunge on the cable
For those who prefer the dynamic execution on the cable machine, Reverse Lunges on the cable machine are suitable. Choosing the right weight is crucial for backward lunges. Thanks to the supportive weight, Reverse Lunge on the Cable Machine is one of the simpler variations of backward lunges.
Reverse lunges on the multi press
The reverse movement on the leg press machine is suitable for athletes aiming to enhance their mastery of the motion with additional resistance. The advantage lies in the movement occurring within the guide rail, reducing the risk of errors. However, the range of motion is more limited. In this variation, the focus is also on the glutes and thighs.
Reverse lunges with the barbell
The exercise of reverse movement with the barbell is a popular method to effectively train the legs and glutes. It primarily targets the gluteus maximus and the quadriceps muscle. Ideally, athletes lift the barbell from a rack and place it on the trapezius muscle. Subsequently, they perform the reverse movement with a straight back.
Reverse lunges with dumbbells
Reverse lunges backward with dumbbells are a variation of reverse lunges, aiming to create a stronger training stimulus with additional weight. Before athletes perform reverse lunges backward with dumbbells, it is recommended to try reverse lunges with only body weight.
Reverse lunge with your own body weight
Reverse lunges with body weight serve as a bodyweight exercise, especially in home workouts. The movement in reverse helps reduce the strain on the knee. The target muscles, including the glutes, quadriceps, and supporting hamstring muscles, remain unchanged.
Classic lunges with high knees
Classic lunges with a high knee are an extension of traditional lunges, intensifying the training effect with the high knee movement. The focus remains primarily on the gluteus maximus and the legs. During the typical movement, the rear leg is brought forward, and the knee is pulled towards the chest. The explosive movement adds more dynamism to the workout.
Classic lunges with Theraband
Incorporating classic reverse movements with a resistance band into the training plan allows for an increase in training intensity. The focus is on training the gluteus maximus and leg muscles. The resistance provided by the band enhances the training effect. Since only the band is needed, athletes can perform this exercise anywhere.
Standard lunges
Conventional lunges are among the favored exercises in leg and glute training. Especially female athletes prefer the classic lunges, which are performed without additional weight. Through the characteristic steps, athletes primarily target the gluteus maximus with training stimulus. Additionally, the quadriceps and hamstrings are activated.
Jumping lunge high knee
Jumping lunges with a high knee generate a more intense training stimulus for the glutes and quadriceps by lifting the knee after the jump. Athletes execute the jumping lunge first and then pull the rear leg forward towards the abdomen.
Jumping lunge with stop
The exercise of jumping lunges with a pause involves leaping lunges, where the athlete briefly pauses in an upright position after each jump. Besides the typical target muscles of lunges, this jumping variation also offers advantages for coordination and balance.
Jumping split lunge
Jumping split lunges are a dynamic variation of lunges suitable for targeted training of legs and glutes. They stabilize the hip muscles and promote the development of balance and coordination. Jumping split lunges represent a classic form of jumping lunges where the movement is fluid.
Cross lunges with dumbbells
Diagonal lunges with dumbbells are characterized by their oblique execution, providing a training stimulus not only to the usual target muscles of lunges but also to the adductors. This exercise is more suitable for advanced athletes, as the additional weights require a higher level of balance.
Cross lunges without additional weight
Diagonal lunges without additional weight present a variation of traditional lunges. In diagonal lunges, the typical step is set diagonally behind the standing leg. This slanted movement not only intensifies the stimulus on the gluteus maximus and quadriceps but also engages the adductor muscles. Athletes looking to incorporate this exercise should have sufficient balance.
Barbell lunges
Performing barbell lunges provides a way to intensify traditional lunges. Due to the smaller range of motion with a barbell compared to dumbbells, it is advisable for athletes to have prior experience with lunges. The focus of this training is on the glutes and the quadriceps. Lunges are particularly popular among athletes due to their natural movement.
Lunges with dumbbells
Dumbbell lunges are a common exercise in leg and glute training. The main muscles targeted in this exercise include the large gluteal muscle and the quadriceps. Dumbbells are particularly suitable for beginners who want to increase the intensity of this form of lunges but do not want to sacrifice freedom of movement.
Side step ups
Lateral step-ups are part of the step-up exercises where athletes step onto an elevation with lateral movements. In addition to targeting the hamstring, quadriceps, and gluteal muscles, the lateral thigh muscles are also trained through the sideways execution. The level of difficulty can vary in different variations depending on arm positioning and additional weight.
Front step ups
Frontal step-ups are the classic step-up exercise, especially popular in Crossfit. The primary focus of this fitness exercise is on the hamstring, quadriceps, and the large gluteal muscle. It is important for athletes to consciously push upward during step-ups to generate the optimal training stimulus in the legs. Different variations are available depending on preference.
Split squats with the barbell
Split squats with the barbell allow for targeted leg and glute training through alternating bending of the legs, creating an alternating and isolated training stimulus. To gently place the barbell on the shoulders, having a rack is helpful. Athletes perform split squats standing on the floor, while other split variations, such as Bulgarian split squats, involve using an elevation.
Split squats with dumbbells
For a more intense workout targeting the legs and glutes, split squats with dumbbells are suitable. Athletes hold a dumbbell in each hand for the alternating execution. The typical static movement of split squats follows.
Split squats without additional weight
A good introduction to wide-leg squats is performing them without additional weight. Although this exercise is static compared to lunges, it still exhibits significant differences in execution. In addition to the hamstring and quadriceps, this exercise also strengthens the gluteus maximus.
Bulgarian split squats on the multi press
Bulgarian wide-leg squats on the leg press machine offer a variety of variations for athletes to train their legs on the leg press machine. Athletes position themselves in the leg press machine and place the barbell on the trapezius muscle. The guiding rail of the leg press machine allows for a smooth transition from Bulgarian wide-leg squats with body weight to the version with the barbell.
Bulgarian squats with the barbell
Bulgarian squats with the barbell are a popular exercise for the buttocks and thighs, where a barbell is used as additional training weight. Placing the barbell on the posterior shoulder muscles is effective when bodyweight exercises no longer generate the desired training stimulus. Using a weight bench or elevation creates a greater stretch compared to wide-leg squats.
Bulgarian split squats with dumbbells
Those familiar with the movement pattern of Bulgarian wide-leg squats can add extra weight. In Bulgarian wide-leg squats with dumbbells, athletes hold a dumbbell in each hand. This intensifies the training stimulus in the hamstring, quadriceps, and glutes.
Bulgarian split squats without additional weight
Bulgarian wide-leg squats without additional weight are a fitness exercise that strengthens the typical squat muscles in the buttocks and legs. The alternating execution can make the training stimulus on each side of the body even more effective. This variation without additional weight is especially suitable for athletes who want to learn the movement pattern first. The main difference from wide-leg squats lies in the use of a weight bench or another elevation.
Tight squats on the squat machine
Narrow squats on the squat machine refer to training on a Hackenschmidt machine. In this variation, the feet are positioned close together, emphasizing the quadriceps in addition to the hamstring and gluteus maximus.