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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!
Hackenschmidt squat with neutral stance
The squats using the Hackenschmidt method with a neutral stance are a powerful exercise named after the weightlifter Georg Hackenschmidt. This particular squat variation is especially challenging, making it suitable only for advanced athletes. It not only targets the versatile quadriceps and the hamstrings but also engages the robust gluteal muscles intensely.
Single-leg squat (with dumbbells)
The variation of single-leg squats with dumbbells allows athletes to achieve a higher training stimulus by incorporating weights during the classic execution. Therefore, this exercise is particularly suitable for athletes pushing their limits with their body weight alone.
Hawaiian squat
The Hawaiian Squat exercise is primarily designed for experienced athletes, given its relatively complex and "exotic" execution. Thus, it represents a rather rare squat variation in the gym.
Skater Squat
Skater squats are an intriguing variation in the realm of single-leg squats. The backward-stretched leg in the air intensifies the training stimulus on the quadriceps and gluteal muscles, making skater squats an extremely effective bodyweight exercise for the lower body.
Pistol squats
Pistol squats are one of several variations of single-leg squats. The movement is explosive, with athletes dynamically pushing their leg upward in an eccentric motion. This generates an intense stimulus in the quadriceps and gluteal muscles. Athletes can also use a box for support and perform single-leg box squats.
One-legged box squats
Single-leg box squats provide athletes with the opportunity to balance muscular imbalances and enhance coordination. In this exercise, athletes assume an upright stance, with the weight on only one side of the body and the other leg extended in the air. The subsequent bending of the legs and lowering onto the box intensely stimulates the quadriceps along with the gluteal muscles.
Classic barbell squats with box
Usually, traditional squats are performed simply with a barbell. However, this method can be modified to practice them as classic barbell squats with a box. In this case, the box serves as support and provides feedback simultaneously. The hips are pushed backward until they are approximately on the box or the barbell bench. The focus is particularly on the versatile quadriceps muscle and the powerful gluteal muscle.
Box front squat
The Box Front Squats is a variation of squats where you use a seat for support. At the same time, the elevation serves as feedback on whether the squats are deep enough. In this form of Front Squats, you hold the barbell in front of your body in a special grip position to strengthen the quadriceps and glutes.
Single leg leg press
The single-leg leg press allows athletes to place an isolated training stimulus on one side of the leg. Both the quadriceps and the gluteal muscle are the focus here. Depending on the positioning of the foot, other muscles can also be involved in the training.
Leg press with both legs
The leg press with both legs is one of the most popular leg exercises in leg training. In almost every gym, there is a leg press suitable for athletes at any training stage. While the primary stimulus is on the quadriceps muscles, the gluteal muscle is also engaged.
45 degree single leg leg press
With the 45-degree leg press with one leg, athletes alternate training both sides to create an isolated training stimulus and a stronger focus. One foot is positioned on the footplate, while the other leg is firmly on the ground to ensure high stability.
45 degree leg press with narrow foot position
Integrating the exercise 45-degree leg press with a narrow foot position into the training plan strengthens not only the quadriceps and the large gluteal muscle but also the abductor muscles. Although this 45-degree leg press exercise is not a classic leg press, it is gaining more and more popularity in fitness studios.
45 degree leg press with wide foot stance
Executing the 45-degree leg press with a broad foot position merely requires the use of the specialized leg press machine to specifically strengthen the thigh. With the wide foot placement, athletes have the opportunity not only to stimulate the thigh and the large gluteal muscle but also to activate the adductors. The straightforward execution makes this exercise suitable for athletes at every stage of training.
45-degree leg press with neutral foot position
Many fitness studios provide the 45-degree leg press, allowing athletes to incorporate the exercise with a neutral foot position into their training plan. The neutral foot position evenly engages the posterior thigh muscles, with the large gluteal muscle also being involved.
Butt kickbacks with the Theraband
An intriguing alternative to buttocks kickbacks on the cable machine is buttocks kickbacks with the Theraband. This buttocks exercise can be conveniently performed at home, especially for athletes lacking the necessary equipment. The Theraband is fastened above the ankles, with the standing leg indirectly serving as resistance for the training.
Cable butt kickbacks
Buttocks kickbacks on the cable machine are suitable for athletes who prefer the flexible execution on the cable machine and simultaneously want to effectively strengthen the large gluteal muscle. This exercise is particularly popular among female fitness enthusiasts, as it allows them to achieve a toned buttocks with a simple movement. Besides the cable machine, only a foot loop is needed to create additional resistance for the leg being trained.
Kickbacks with a straight leg on the device
Kickbacks with an extended leg on the machine can be performed with the help of the appropriate equipment. This exercise closely resembles kickbacks on the cable machine, as the weight is pressed upward with one leg. However, athletes have a more restricted range of motion when training on the machine. In comparison to donkey kicks, the leg is not raised quite as high, and the hip should not be overextended.
Donkey Kick on the machine
Donkey kicks on the machine are a beginner's exercise that specifically aims to strengthen the large gluteal muscle. The execution is straightforward, provided the appropriate machine is available in the gym. This exercise can be performed on a specialized device or on a repurposed leg extension machine.
Donkey kickbacks with a straight leg
Kicks with an extended leg are a versatile full-body exercise that engages various muscles in the torso, buttocks, and legs. This particular variation is less commonly practiced than the conventional version of kicks. In this form, the engaged leg is stretched backward from the all-fours position, lifting it upward while keeping it almost completely extended, unlike the conventional kicks that allow for bending.
Classic donkey kicks
Traditional kicks are a fitness exercise, also known as a holistic full-body workout, strengthening muscles from the torso through the buttocks to the thighs. Additionally, traditional kicks are suitable for athletes looking to improve their balance. In the standard execution, athletes perform the characteristic kick upward from the all-fours position.
Hip thrust with theraband and dumbbells
Hip thrusts with a Theraband and dumbbells are a fitness exercise in which athletes can enhance the training effect on the buttocks and hamstring by using two dumbbells and a Theraband. The two dumbbells are connected by the Theraband and placed on the sides of the body on the floor, creating additional resistance.
Hip thrust with theraband
Hip thrusts with a Theraband are a popular exercise in buttocks training, providing athletes with a flexible yet intense way to strengthen the buttocks and thighs. With a Theraband wrapped around a household item or a weight bench, lifting the hips becomes significantly more challenging.
Hip thrust on the bench
Hip thrusts on the bench are a home fitness exercise that primarily strengthens the large gluteal muscle, the semitendinosus muscle, and the hamstring. Instead of a weight bench, athletes can support their shoulders on a chair, bed box, or table. The hips are then lifted by pressing on the heels. It's a beginner-friendly exercise performed entirely without additional weight.
Hip thrust on the leg extension
Since the hip thrust machine is not available in many gyms, performing hip thrusts on the leg extension machine provides an interesting alternative. In this case, the leg extension machine, usually intended for thigh training, is repurposed, and this can be done in both the seated and lying positions.
Hip thrust on the hip thrust machine
The exercise Hip Thrust on the Hip Thrust Machine can be practiced as soon as the specially designed device is available at the gym. In this case, the focus is on strengthening the extended gluteal muscles and the hamstring. To perform the exercise correctly, athletes position themselves in the special device and lift the pelvis up over the heels.
Single leg pelvic raise
The single-leg variation of the Hip Thrust is a modification of the traditional Glute Bridge. The execution with one leg increases the training stimulus, allowing athletes to concentrate more on the respective side of the body.
Classic pelvic raise (both legs)
The traditional Hip Thrust is a popular exercise for the gluteal muscles and hamstrings, perfect for home workouts. The focus here is on strengthening the extended gluteal muscles and hamstrings. Beginners can choose this exercise since the execution is uncomplicated. For the both-leg variation, there are three different options: without additional weight, with a Theraband, or with an elevated foot position.
Hyperextensions on the hyperextension bench
By performing hyperextensions on the hyperextension bench, you primarily strengthen your erector spinae (lower back muscles). Additionally, your glutes and the posterior thighs support you in the execution of the movement. Every fitness studio provides a suitable bench for this exercise. Thanks to its simple execution, this fitness exercise is ideal for beginners.
Reverse hyperextensions on a special device
Reverse Hyperextensions are possible when the specialized apparatus is available in the fitness studio. In addition to targeting the erector spinae as the main muscle, athletes also stimulate the extended gluteal muscles.
Reverse hyperextensions on the multi press
Reverse Hyperextensions on the Smith Machine are a controversial fitness exercise. Therefore, every athlete should decide for themselves whether the exercise feels good or not. The focus during training with Reverse Hyperextensions on the Smith Machine is on the extended gluteal muscles and the erector spinae.