25 Leg Exercises That Are Here To Make #LegDay Way More Interesting
ICYMI: Working out your legs is super-important—beyond just looking awesome. They’re literally what keep you moving all day, so building strength in your lower half (yes, butt included) is crucial.
Unfortunately, too many people neglect leg day (a) because they think they’re already working their legs all day, especially if they’re doing workouts like running or biking and (b) because the leg muscles are so large to begin with, it takes longer to see results. Don’t do that! You should be doing exercises that target your legs at least once a week.
Start working three or four of these moves into your workout routine, and switching things up every couple of weeks. You may not see the difference right away, but you’ll definitely feel it—and if you keep at it, you’ll definitely start to notice more definition in your legs over time.
1. Goblet Squat
How to: Stand with feet hip-width apart and hold a kettlebell in front of chest, elbows pointing toward the floor. Push hips back and bend knees to lower into a squat. Push yourself back to start. That’s one rep. Do 3 sets of 12 reps.
2. Banded Lateral Walk
How to: Place a mini resistance band a few inches above ankles, and stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step left foot out to the side, followed by right. That’s one rep. Do 3 sets of 10 steps in each direction.
3. Single-Leg Deadlift
How to: Holding a dumbbell in either hand, stand on left leg with palms facing toward thighs. Keep left leg slightly bent while hinging forward at hips, extending right leg straight behind you, until torso is parallel to the floor. Dumbbells should be lowered straight down as you move until they’re almost touching the floor. Drive into left heel to return to standing. That’s one rep. Do 3 sets of 12 reps on each side.
4. Sumo Deadlift
How to: Holding two kettlebells or dumbbells, stand with your feet slightly wider than hip-width apart, toes pointed out. Position weights in front of thighs, palms facing in. Keeping knees slightly bent, press hips back as you hinge at the waist and lower the weights toward the floor. Squeeze glutes to return to standing. That’s one rep. Do 3 sets of 12 reps.
5. Staggered-Stance Deadlift
How to: Hold a dumbbell or kettlebell in left hand in front of thigh, with right hand in fist held to the right of body. Stagger legs, stepping left foot back and right foot forward. Left heel should be lifted a few inches off the ground. Push hips back as you hinge forward, lowering the weight while keeping it close to your left leg. Once your hips reach 90 degrees, return to start. That’s one rep. Do 3 sets of 12 reps on each side.
6. Lateral Lunge
How to: Stand with feet hip-width apart, holding a weight in each hand so they hang down toward the ground. Take a big step to the side with right leg, pushing hips back, bending right knee, and lowering body until your right knee is bent 90 degrees and weights are framing right foot. Do this slowly and with control; it should take about two seconds. Push back to start. That’s one rep. Do 3 sets of 12 on each side.
7. Thruster
How to: Hold dumbbells in either hand next to shoulders, palms facing each other. Stand tall with feet shoulder-width apart. Keeping torso as upright as possible throughout the entire movement, lower body until the tops of thighs are parallel to the floor. Push body back to standing position as you press the dumbbells directly over shoulders. Lower the dumbbells back to starting position. That’s one rep. Do 3 sets of 12 reps.
8. Suitcase Deadlift
How to: Hold dumbbell with left hand, feet shoulder-width apart and right hand clenched in fist. Keeping abs engaged and knees soft, sit hips back to slowly lower dumbbells until it reaches middle of left shin. Back should be parallel to the floor. Pressing through heels and engaging abs, quickly return to start. Squeeze glutes once you’re completely upright. That’s one rep. Do 10 reps, then switch arms and repeat.
9. Bulgarian Split Squat
How to do it: Hold a dumbbell in each hand, stand about two feet in front of a step; extend your right leg back and place your foot on the step. Bend your knees to lower your body as far as you can (or until your knee hovers right above the ground), keeping your shoulders back and chest up. Pause, then press through your left heel to return to start. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps.
What it works: “Split squats target the quads, glutes, and hamstrings,” says Samuel. “And performing the exercise with dumbbells ensures muscular balance on both sides of the body.”
10. Sumo Squat
How to do it: Stand with your heels shoulder-distance apart, then turn your toes open slightly. Hold a kettlebell or dumbbell in front of your hips. Bend your knees, reach your hips back, and lower down into a squat. Allow your arms to hang so that the kettlebell remains under your shoulders. Lower until your hips are slightly below the level of your knees. Pause at the bottom for two seconds then drive into your heels to stand up. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps
What it works: “The sumo squat places more emphasis on the inner thigh adductors, which move your legs in toward your body, and the glutes,” says Samuel.
11. Banded Hip Thruster
How to do it: Lie on the floor with a resistance band around both legs, positioned just below the knee. With chin tucked in, push up through your hips to lift your bum off the floor. Clench bum at the top and open legs. Shoulders, hips and knees should be in a straight line. Lower back down in a slow, controlled movement.
Recommended sets/reps: 3 sets of 15 reps on each side.
What it works: Not only does this move challenge your balance, engaging your core, says Samuel, it works your lower back, hips, butt, and outer thighs.
12. Calf Raise
How to do it: Stand on one foot, with your other leg bent to a 90-degree angle. Stand with a long, tall spine and abs drawn inward. Rise up onto the balls of your feet with knees straight but not locked. Pause at the top, and squeeze your calf muscles. Lower down just until your feet are in line with the bench—do not drop them below the level of the bench. That’s one rep.
Recommended sets/reps: 3 sets of 15 reps on each side.
What it works: It’s all in the name—this move specifically strengthens and tones your calf muscles, says Samuel.
13. Reverse Lunge
How to do it: Stand with your feet hip-width apart, and hold a kettlebell in front of your chest. Step back with your right leg and bend both knees as you lower until your left knee is bent 90 degrees. Push through your left foot to stand, then repeat on the other side. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps on each side
What it works: “Reverse lunges are safer for the knees because they reduce the pressure compared to regular lunges, when we tend to push our knees too far forward, while still emphasizing the muscles of the glutes, hamstrings, and quads,” says Samuel.
14. Good Morning
How to do it: Stand with your feet shoulder-width apart, with a resistance band under your feet and wrapped around the back of your neck. Keeping your knees slightly bent and your torso straight, slowly bend from your hips until your upper body is parallel to the floor. Hold for 5 seconds and return to start. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps.
What it works: “The exercise primarily strengthens the muscles on the backside of your body, or what’s referred to as your posterior chain,” says Samuel. “Your glutes (your butt) and hamstrings (the backs of your thighs) drive the movement.”
15. Banded Hip Drive
How to: Wrap one end of resistance band around an anchor, and the other around your hips. Place your knees about shoulder-width apart with your feet together. Your feet and knees should form a triangle. Begin by sitting on your feet and then lift your body up and out, extending your hips. Squeeze your glutes together at the end range of movement, while avoiding hyperextending the low back.
Recommended sets/reps: 3 sets of 15 reps.
What it works: “A kneeling hip thrust focuses on hip extension and glute activation without putting pressure on your lower back,” says Samuel.
16. Curtsy Lunge
How to: Stand with your feet hip-width apart, hands on your hips, or holding a kettlebell in front of your chest. Take a big step back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Return to start. That’s one rep.
Recommended sets/reps: 3 sets of 12 on each side.
What it works: “Another lunge variation, this one targets your inner thighs as well as your glute medius, a smaller butt muscle that helps stabilize the hips to improve your posture,” says Samuel.
17. Step Up
How to: Place your left foot on the bench and your right foot on the floor. Pushing through with your left foot, lift your body up until you’re standing on top of the bench. Drive your right knee up until it forms a 90-degree angle. Pause, then return to start. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps on each side.
What it works: “Step ups primarily work your quadriceps, the muscles in the front of your thighs, and involve both your knee and hip joints,” says Samuel. “But your glutes, calves, and hamstrings also assist in the movement, making it a total lower-body exercise.”
18. Pistol Squat
How to do it: Sit on a box or chair. Lift your right leg and fold your hands in front of your chest, or hold your arms out to the sides for balance. Driving through your left heel, stand up from the chair. Pause, then return to start. Repeat on the other side. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps on each side.
What it works: “One-legged squats work the same primary muscle groups used for running, including the hips, hamstrings, quadriceps, gluteus maximus, and calves,” says Samuel.
19. Mini Band Step Out With Leg Lift
How to: Place the band just above ankles and stand with feet hip width apart. Engage core, bend knees slightly, and hinge forward at the hips a bit. Then side step once with right leg, bring leg back in and then lift leg out to the side and back in. That’s one rep.
Recommended sets/reps: 20 reps alternating sides.
What it works: The mini band step out with a leg lift will target both your butt and glutes. You’ll also be actively working those thigh muscles and you lift and step out to each side.
20. Mini Band Clamshells
How to do it: Lie on your right side on a yoga mat with knees bent. Place the mini resistance band around your thighs, just above your knees. Place your left hand on your left hip and form a 90 degree angle with your right arm to prop yourself up and remain stable. Working against the band, squeeze glutes and thigh muscles to press your left thigh out as wide as you can. Then slowly bring your left thigh back to the starting position. This is one rep.
Recommended sets/reps: 10 reps on each side.
What it works: This move will work both your inner and outer thigh muscles. The mini bands will also create resistance that will force you to move with control and focus on proper form.
21. Cable Kickback
How to: Get on your hands and knees. Wrap one end of a resistance band around your right foot and hold the other down in front of you. While keeping your abs tight, contract your glutes to slowly kick the right leg back until it’s straight. At full extension, squeeze your glutes for a second. Slowly bring it back down. That’s one rep.
Recommended sets/reps: 3 sets of 15 reps on each side.
What it works: “This move effectively targets your butt by isolating the gluteus maximus, gluteus medius, gluteus minimus, and your hamstring muscles,” says Samuel.
22. Lying Lateral Leg Raise
How to: Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of your chest. Your bottom leg should be bent, and top leg straight. Without moving any other part of your body, slowly raise your top leg as high as you can. Pause, then return to the starting position. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps on each side.
What it works: “This helps build the side of the glutes,” says Samuel. “Lateral movements are key to keeping the booty round.”
23. Rainbow Kick
How to: Start on all fours, hips directly over knees and shoulders directly over wrists. Keeping your spine neutral and core engaged, straighten one leg out to the side or at a 45-degree angle, so the tips of your toes are touching the ground. Lift your straight leg up and around in a rainbow arc behind you. Touch your toes to the ground on the other side of your bent leg, then bring them back to the starting position. That’s one rep.
Recommended sets/reps: 3 sets of 15 reps on each side.
What it works: “This will primarily targets the glutes, but you’ll also feel it in the abs, hamstrings, and lower back,” says Samuel.
24. Glute Bridge
How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps.
What it works: “Glute bridges are another great move for booty activation as well as strengthening,” says Samuel.
25. Single-Leg Glute Bridge
How to: Lie on your back with your arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Keeping your thighs aligned, straighten one leg so that your toes point up. Squeeze your glutes to lift your hips evenly off the floor, then lower. That’s one rep.
Recommended sets/reps: 3 sets of 12 reps
What it works: “This variation will work your back and hamstrings a lot more than the standard glute bridge,” says Samuel.
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