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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.
muscle groups
Here, we provide you with a convenient way to navigate to the muscle groups that interest you the most. If you already know which muscle you want to target in your training, we offer a quick overview of the relevant categories.
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!
Deadlift on the multi press
Performing deadlifts on the leg press machine represents a relatively straightforward variation of this workout, making it particularly suitable for beginners. The guide rail aids in the proper execution of the exercise. However, individuals seeking greater flexibility will not find a suitable option in this training method.
Leg extensions on the leg extension machine
During leg stretching on the leg extension machine, the focus lies exclusively on engaging the quadriceps. It is essential to note that both the training apparatus and the targeted muscle share the same name – namely, the leg extensor. This exercise can be performed either unilaterally or bilaterally.
Romanian deadlift
The Romanian deadlift is a specialized variant of squats designed to specifically strengthen the muscles on the back of the thighs. Additionally, the lower back and the gluteus maximus benefit from this training stimulus. When performing the classic Romanian deadlift, it is ideal to use a rack to grip the barbell with an overhand grip. The technique of this exercise traces back to a Romanian athlete who introduced an alternative method in the USA.
Sumo deadlift
Sumo deadlifts are typically executed with a barbell. A distinctive feature of this deadlift variation is the wide stance, intensifying the focus on the thighs and glutes. Proper positioning of the legs is crucial, as an incorrect training focus could lead to injuries.
Trap bar deadlift
Trap-bar deadlifts represent a deadlift variation combining elements of both squats and traditional deadlifts. Consequently, this exercise is particularly suitable for beginners, given the lower strain on the back and manageable learning curve. During trap-bar deadlifts, the primary muscles engaged are the erector spinae and the quadriceps. The use of the trap bar, a specialized device resembling a frame, sets this exercise apart from other deadlift variations.
Adduction on the cable pulley
Adduction on the cable machine utilizes the cable tower in conjunction with a foot loop for leg training. If this exercise is to be performed at home, an alternative option is to use a Theraband. Adduction on the cable machine is an isolation exercise, exclusively targeting the adductor muscles by laterally moving the leg with the loop towards the opposite side of the body.
Front squats / front squats
The Frontkniebeuge, also known as Front Squats, is an effective exercise for training the muscles of the thighs and buttocks. The unusual grip and arm positioning in this exercise create a unique training stimulus. Frontkniebeuge is considered a variation of squats that is considered gentler on specific muscle groups.
Kettlebell squat
The Kettlebell Goblet Squat is a challenging variation of squats. This exercise targets key muscles such as the quadriceps, hamstrings, adductors, and the gluteus maximus. It is particularly popular in the Crossfit movement.
Squats / squats with the barbell
Traditional squats with the barbell, also known as Barbell Squats or Back Squats, are among the most commonly practiced exercises for the leg muscles. Suitable for athletes of all experience levels, they require proper execution to prevent potential knee discomfort. When performed correctly, they provide an effective training stimulus for the hamstrings, quadriceps, and gluteus maximus.
Squat jump
The Squat Jump is a dynamic variation of the well-known squats and is particularly popular in abdominal-legs-buttocks training. This exercise requires no special equipment and can be performed anywhere. By combining jumps and squats, it not only strengthens the typical target muscles but also improves jumping power.
Leg press with the multi press (vertical)
The vertical leg press with the Multipresse is an advanced exercise where athletes must release and move the barbell vertically. This exercise allows for an intense workout of the thigh muscles, especially the gluteus maximus. Due to the increased difficulty, caution is advised to minimize the risk of injury.
Squats without weight / air squat
Air Squats, also known as squats without weights, are particularly suitable for beginners looking to learn the movement pattern of squats to effectively train the quadriceps, hamstrings, and gluteus maximus. Since no equipment is required, Air Squats can be performed anywhere.
Classic deadlift
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.
Zercher Squat
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.
Kettlebell deadlift
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.
Squats on the multi press
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.
Leg scissors
Für viele Sportler ist die Übung Mountain Climber an den TRX Seilen eine spannende Wahl, bei welcher das gesamte Gewicht auf den Armen der Sportler lastet. Deshalb wird auch die Muskulatur des Oberkörpers zusätzlich zu Beinen und Po verstärkt in das Training einbezogen. Zugleich bieten die TRX Seile eine hohe Flexibilität bei der Übungsausführung und der Gleichgewichtssinn wird ebenfalls geschult.