The leg muscles consist of quadriceps, hamstring and calf.

Proper knee functioning, reduced bone damages and cartilage damage are by product of strong and fit quadriceps. Hamstrings helps you in carrying out actions like running, jumping etc with ease and it play a major role in allowing hip to extend, move the lower leg and the knee. It is one of the prime muscles present in the body of a human being. Calf muscles facilitates motions like walking , running etc hence it is essential to keep your calf muscles in shape , fit and flexible .

Beneath this segment you will learn a range of diverse Legs exercises that you should put into your workout schedule.

Legs Exercises


  • Want to target your quads & glutes the squats is the 1st best workout for you folks, A fairly simple exercise to carry out and no equipment is essential to execute this. You should put this exercise into your workout schedule at least 2 times / week.

Barbell Bench Squats

  • Barbell bench squats aims your entire leg muscles and is fairly trouble-free to execute, folks will only need a barbell and a flat bench to perform this exercise. We will suggest that you should carry out exercise 1 to 3 times a week.

Barbell Lunges

  • This exercise is moderately harder than other exercises, it aims and works on your whole leg muscles, helps you build huge and massive leg muscles. Individuals will only have to have a barbell to carry out this exercise. Necessary Frequency we put forward for executing this exercise: 2 to 3 times in a week.

45 degree Leg Presses

  • 45 degree leg press is temperately simple to carry out, aims on your quads, hams, glutes and calf muscles. Essential equipments needed to execute this workout are 45 degrees leg press machine. Beginners start by performing this exercise 2 times / week.

Leg Lifts

  • Leg Lifts are a simple workout to execute, you have to have a steady posture for balance wile executing this exercise and it works on one hamstring at a time. We will say that you should do this exercise 1 to 3 times a week.

Barbell Deadlifts

  • During Barbell deadlifts your entire legs muscles plus lower back is put into action, necessary tools needed to carry out this exercise is a barbell. Suggested Rate for executing this exercise: 1 to 3 times / week.

Hamstrings Curls

  • Hamstring curls are excellent exercise for your glutes, hams and core muscle groups, folks will need exercise ball or a hamstring curl machine to execute this exercise perfectly. Suggested Frequency for executing this exercise: 1 to 2 times / week.

One Legged Cable Kickbacks

  • One legged cable kickbacks targets your glutes and hams , a simple workout to carry out in your routine. You have to have a cable machine plus lower pulley to carry out this exercise flawlessly. We will say that you should do this exercise 1 to 3 times a week.

Barbell Calf Raises

  • Calf muscles are focused and targeted during barbell calf raises a beginner friendly and temperately simple workout to execute. Suggested Frequency for executing this exercise: 2 to 5 times a week.