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May 27, 2024 · Learn how to train your legs with 20 exercises that target your quads, glutes, hamstrings, and calves. Find out how to do back squats, front squats, Bulgarian split squats, leg presses, and more with proper form and tips.
- Andrew Gutman
- Barbell Back Squat. Why it's on the list: Squats are king because they're the most challenging leg movement you can do. They work all the lower-body musculature and have been shown to spike muscle-building hormone release.
- Barbell Front Squat. Why it's on the list: Shifting the bar from the back to the front of the body changes your squat dramatically. Front squats emphasize the quads over the glutes and hams, which means you'll sacrifice some of the load.
- Olympic Lifts: Snatch and Power Clean. Why it's on the list: Movements like snatches and power cleans take some serious dedication and technique to master, but they can be unrivaled when you are trying to improve jumping power for sports or even squat strength.
- Deadlift. Why it's on the list: Deadlift variations are rightfully considered whole-body exercises, specifically for the posterior chain. But research has shown that along with the hamstrings and glutes, they definitely hit the quads, as well—especially if you pull with a wider or sumo-style stance.
- Back squat. Target your posterior chain — or the back of your body, including the glutes and hamstrings — with a back squat. How to perform: Load a barbell on your traps and stand with your feet shoulder-width apart.
- Front squat. Target the front of your body — especially your quads — with a front squat. How to perform: Load a barbell onto the front of your shoulders, hooking your fingers in an underhand grip on either side of your shoulders to support it.
- Romanian deadlift. Build your glutes, hamstrings, and calves, as well as mobility in your hips, with a Romanian deadlift. How to perform: Hold a barbell or one dumbbell in each hand.
- Good mornings. Wake up your hamstrings with the good morning, a hip-hinge movement. How to perform: Load a barbell onto your traps and stand with your feet shoulder-width apart.
Nov 15, 2023 · Learn how to train your leg muscles with compound and isolation exercises, sets and reps, and progressive overload. This leg day workout targets your quads, glutes, hamstrings, adductors, and calves.
- Squats. Squats strengthen the quads, hamstrings, glutes and lower back, improve overall leg and core strength, and help with balance and stability. How to do it
- Lunges. Lunges strengthen the quads, hamstrings, glutes and calf muscles in addition to improving balance, stability and core strength. How to do it: Stand with your feet hip-width apart and your hands on your hips.
- Deadlifts. Deadlifts work the glutes, hamstrings, lower back and core. They can improve overall leg and core strength, as well as enhance balance and stability.
- Step-Ups. Step-ups work the quads, glutes and hamstrings. They can also improve balance, stability and overall leg strength and mimic important activities of daily living, such as navigating stairs.
May 19, 2020 · Learn how to do leg workouts with dumbbells, bodyweight, or resistance bands at home. Find out the muscles targeted, the number of reps, and the how-to for each exercise.
Legwork is the work involved in gathering information that forms the basis of more creative or mentally exacting work. Learn the origin, examples, and synonyms of legwork from the Merriam-Webster dictionary.
