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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!
Reverse back stretch on the bench
Performing inverse back bends on the bench constitutes a fitness exercise with a focus on the lower back muscles, particularly the erector spinae. This exercise also provides athletes with a training effect for the buttocks and the posterior thighs. Some skeptics point out potential risks of injury to the lumbar spine in this exercise, so it is up to each athlete to decide whether they feel comfortable with inverse hyperextensions.
Single-leg deadlift with dumbbells
Single-leg weightlifting with dumbbells is particularly suitable for athletes looking to enhance their flexibility. Due to the one-legged execution, this exercise is mainly suitable for advanced individuals.
Single-leg deadlift with the barbell
Single-leg weightlifting with the barbell is a challenging exercise for ambitious athletes to train the thighs, buttocks, and back. This exercise is also ideal for balancing imbalances and placing a stronger focus on one side of the body. As a result, athletes also improve their sense of balance.
Sumo deadlift with dumbbells
Sumo weightlifting with dumbbells is a fitness exercise where athletes train in a particularly wide stance. Normally, this exercise is performed with a barbell. However, sumo weightlifting can also be done with dumbbells. The wide-spread legs specifically target the thighs and, to a lesser extent, the gluteal muscles. The range of motion is greater in this dumbbell variation compared to barbell weightlifting.
Classic deadlift with dumbbells
Classic weightlifting with dumbbells, also known as kettlebell deadlifts, is less common in the gym than barbell weightlifting. Due to the high difficulty level of this exercise, advanced athletes should opt for dumbbell weightlifting if they want to train their thighs, buttocks, and lower back.
Straight dumbbell deadlift
In general, athletes place a different emphasis on extended weightlifting with dumbbells compared to classic weightlifting. The focus here is primarily on the lower back. The legs are almost completely straight in this variation. Dumbbells serve as additional weight and provide more flexibility compared to training with a barbell.
Romanian deadlift with dumbbells
The Romanian deadlift with dumbbells is a variation of the deadlift. Through this exercise, athletes have the opportunity to train their back, legs, and glutes. In comparison to the conventional deadlift, the Romanian deadlift with dumbbells allows for a slightly deeper bend in the legs. By the way, the classic form of this exercise is the Romanian deadlift with a barbell.
Nordic hamstring curls without equipment
A significant advantage of Nordic Ham Curls is the potential execution without any apparatus. In Nordic Hamstring Curls without apparatus, the focus is primarily on engaging the hamstring muscle group. The legs can be secured using various household items or a resistance band.
Nordic Ham Curls on the device
Nordic Ham Curls are a fitness exercise mainly suitable for advanced athletes due to their difficulty. With Nordic Hamstring Curls, athletes can specifically strengthen their hamstring muscles. Those looking to reduce the difficulty can use their hands on the floor as a practical support during this exercise.
Good mornings with the Theraband
An alternative to the traditional barbell variation is Good Mornings with the resistance band. This exercise is ideal for home training, activating the glutes and the erector spinae. With a straight and hip-width stance, the feet secure the resistance band. Athletes hold the ends of the resistance band with their hands at the back of their neck, creating higher intensity when bending the upper body forward.
Good mornings with the barbell
The fitness exercise Good Mornings with the barbell is an effective way to train especially the erector spinae and the glutes. Often, Good Mornings with the barbell are part of the training routine for the buttocks and legs. Precise execution is crucial in this exercise to avoid potential severe injuries in the back area.
Toe raises
Toe Raises are a fitness exercise primarily targeting the front part of the lower leg muscles. Unfortunately, only a few athletes incorporate Toe Raises into their routine, despite their role as a counterpart to calf raises, helping prevent muscular imbalances in the lower legs.
Weighted Pelvic Raise (Barbell)
The exercise Hip Thrust with additional load (dumbbell) is also known as the Glute Bridge. Traditionally, this training method is performed without any extra weight. However, to increase the difficulty level, a dumbbell can be placed on the hips. This results in an intensified activation of the gluteal muscles and the hamstring when lifting the hips through pressure on the heels. In comparison to Hip Thrust exercises, the upper back remains on the ground during this variation.
Hip thrust with the barbell
Through the exercise Hip Thrust with the dumbbell, athletes can primarily strengthen the large gluteal muscle and simultaneously engage the hamstring and semitendinosus muscles. One advantage of this fitness exercise lies in providing a consistent training stimulus for all three areas of the gluteal muscles and stabilizing the hip region. Athletes performing the Hip Thrust with the dumbbell require a weight bench where the shoulders can rest.
Kettlebell Swing
The Kettlebell Swing is a central component in Kettlebell training. It not only effectively strengthens the buttocks and lower back but also allows for a high energy expenditure. There are two variations of this exercise: the American Kettlebell Swing and the Russian Kettlebell Swing. However, the focus is on the Russian Kettlebell Swing exercise due to its lower risk of injury. The selection of the appropriate weight is crucial, as a minimum weight is required for an optimal swing.
Pull-through on the cable pull
Pull-Throughs on the cable machine are becoming increasingly popular as a fitness exercise, also known as hip extension on the cable machine. Often, especially women, strengthen their large gluteal muscles with this exercise and provide an additional training stimulus to the side abdominal muscles. The exercise has a moderate difficulty level, so other variations are preferred for starting glute training.
Cable abduction
The fitness exercise Abduction on the cable machine is an isolation exercise targeting the outer thighs. The focus is directly on the middle gluteal muscle, the musculus gluteus medius. Fitness enthusiasts can opt for this exercise if they have access to a cable machine and an ankle strap.
Clamshell
The Clamshell exercise is suitable for beginners due to its simple execution, aiming to target the abductors. The name of the exercise is derived from the leg movement resembling the opening of a clamshell. Since no equipment is required for this training, the Clamshell is ideal for a home workout. If the training stimulus needs to be increased, a Theraband is suitable for the Clamshell exercise.
Fire Hydrant Kicks / Dirty Dog
The so-called Hydrant Swing exercise is also known by the names Dirty Dog or Hydrant Swings. Regular execution of this exercise not only allows for targeted training of the gluteus maximus but also promotes greater stability in the lower back, resulting in a reduced risk of injury. Dirty Dogs are well-suited as a bodyweight exercise for a home workout.
Frog pumps
Frog Thrusts are part of the Animal Moves training concept, where natural movements from the animal kingdom are adapted for fitness training. The specific outward leg movement is reminiscent of a hopping frog. The focus of the training is on the gluteus maximus, the hamstring, and the lower back.
Cable donkey kicks
Donkey Kickbacks on the cable machine simultaneously train various gluteal muscles. This exercise is popular not only for generating a training stimulus in the thigh muscles but also for strengthening the sense of balance in the body. Since a cable tower is required for execution, Donkey Kicks are particularly suitable for advanced athletes training in the gym.
Donkey Kicks / Kickbacks on the multi press
Donkey Kicks on the Leg Press are suitable for athletes who want to benefit from the guiding rail on the leg press and effectively strengthen the glutes, core, and thigh muscles. The execution is performed from a quadruped position on a weight bench. However, incorrect execution poses a risk of injury, so advanced individuals should choose this exercise for glute training. Preferably, a training partner can lift the barbell out of the guiding rail.
Monster Walk
The Monster Walk exercise is popular among fitness enthusiasts who want to train their abductors, thighs, and the middle gluteus muscle. Athletes can choose between a lateral and forward movement during the Monster Walk. An additional training stimulus can be achieved with a Theraband during the Monster Walk exercise.
Hip thrust with the multi press
The Hip Thrust exercise on the leg press is excellent for strengthening the gluteus maximus and the hamstring since it stimulates all three areas of the glutes. Athletes benefit from the supportive function of the guiding rail during the Hip Thrust exercise on the leg press, making this variation preferable for beginners over free weight exercises.
Calf raises on the Hackenschmidt machine
Calf raises on the Hackenschmidt machine are performed on a special apparatus named after the athlete Georg Hackenschmidt. This training method focuses particularly on contracting the muscles in the lower leg. However, not every fitness studio is equipped with a Hackenschmidt machine.
Kettlebell deadlift
Kettlebell deadlifts are a distinct variation of the deadlift, gaining popularity in CrossFit training. While primarily targeting the erector spinae muscles, they also engage the legs and the gluteus maximus secondarily. Among the relatively challenging deadlift variations, kettlebell deadlifts are comparatively straightforward and suitable for beginners.
Squats on the multi press
Squats on the leg press machine serve as a sensible supplement before athletes attempt free-weighted squats. The guided track in the leg press machine aids in execution and enhances the sense of balance. Since leg press machines are available in most fitness studios, they allow for effective training of the thighs and glutes.
Dumbbell leg curls
Hamstring curls with dumbbells provide an effective alternative when a dedicated hamstring curl machine is unavailable in the gym. This exercise can be simulated using a weight bench and a dumbbell placed between the feet. The level of difficulty tends to be higher, making it more suitable for advanced athletes.
Squats with dumbbells
Dumbbell squats are particularly suitable for athletes who prefer a classic execution but desire more range of motion than the barbell variant. Holding the dumbbells occurs naturally, and using two dumbbells on either side offers greater flexibility to target the muscles of the thighs and glutes.
Glute ham raises
Glute ham raises are a fitness exercise engaging the posterior leg muscles, glutes, and lower back muscles. A specific machine for glute ham raises is available in only a few fitness studios. In theory, the exercise can be performed at home without equipment with the assistance of a training partner. The name of the exercise is derived from the hamstring muscles, which include the muscles on the back of the thighs.