Exercises For Legs

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Best 13 Exercises For Legs

by Valerie Zeller Valerie Zeller

1. Burpee

Burpee
Burpee
Burpee

Burpee

Burpees are the ultimate exercise, a dynamic movement combining both strength and cardio by engaging most major muscle groups of the body in rapid succession. They involve squats, push-ups and jumps, and you should expect your heart rate to elevate significantly while performing them.

How to do Burpee

  • Stand with your feet shoulder-width apart and your hands at your sides.

  • Bend your knees and reach your palms to the floor in front of you.

  • Jump down into plank position on all fours, then lower your body down to a push-up position.

  • Complete the push-up, returning your body to plank position.

  • Jump your feet them forward, going back to the squatting position from earlier in the movement.

  • Press up and jump, raising your arms above your head. Enter gently and perform the practice.

In And Out Abs
In And Out Abs

In And Out Abs

In And Out Abs is a bodyweight exercise that works your abs, quadriceps, hip flexors, lower abs and upper abs and is a great challenging move. When done correctly, it can effectively target your core, hips, legs, lower body, thighs, upper legs and waist. It requires no equipment to do.

Scorpion
Scorpion

Scorpion

Scorpion is a bodyweight exercise that works your abs and quadriceps and is a great moderate move. When done correctly, it can effectively target your core, hips, legs, lower body, upper legs and waist. It requires no equipment to do.

How to do Scorpion

  • Begin lying facedown on the floor in a "T" role.

  • Remove your shoulders and move them to the side and stretch your left leg and arm gradually around your body to your right hand.

  • Keep this place and move back to the starting point.

Bicycle Crunches
Bicycle Crunches
Bicycle Crunches

Bicycle Crunch

Bicycle is abdominal exercises designed to work and strengthen the core. While lying on your back and moving your legs (in a way similar to pedaling on a bike), your abs will “crunch” as you draw your leg in toward you. Bicycles are a great exercise if you are trying to target multiple areas of your abdominals, such as your obliques and upper abs.

How to do Bicycle Crunches

  • Begin by sitting on a mat with your lower back pushed tightly into the dirt. Place your hands behind your back.

  • Lift your legs off the floor at a 45-degree angle as you continue to raise your head and neck off the table, holding your abdominal muscles drawn back.

  • Begin to pick your upper body up and pull one of your knees in towards your chest. Around the same moment, tilt your back, neck and shoulders into the leg that is pulling inwards, making your elbow reach your thigh.

  • Twist to the other foot, turning toward the opposing leg as it pulls back towards you.

Downward Dog
Downward Dog
Downward Dog

Downward Dog

Downward Dog is an integral part of yoga practice that helps the student easily flow from one position to the next. When done correctly, this iconic pose should leave your shoulders, core and legs feeling strong and engaged in a deep stretch.

How to do Downward Dog

  • Stretch your hands wide on the floor with your shoulders internally rotated. Position your feet hip-width apart. With your chin tucked into your chest and pelvic floor engaged, lift your hips and gaze at your toes through your legs. Keep your legs straight and your heels on the mat. Your body should look like an upside-down "V".

Windmill
Windmill
Windmill

Windmill

Windmill is a bodyweight exercise that works your abs, hamstrings, deltoids, wrist flexors, front deltoids and side deltoids and is a great easy move. When done correctly, it can effectively target your arms, core, legs, lower body, shoulders, upper body, upper legs and waist. It requires no equipment to do.

7. Lunge

Lunge
Lunge
Lunge

Lunge

A lunge is a versatile strength training move for your lower body that can be done in place or while moving across the floor. Lunges don’t require any special equipment and can be practiced anywhere, making them a great exercise for when you’re on the go.

How to do Lunge

  • Walk upright with foot shoulder-width apart in opposite.

  • Step one leg forward and lower the legs so all knees hit a 90-degree angle. Your back foot will fall off the board. Clasp your palms close at the sides. Rise back to your beginning spot and repeat.

8. Bridge

Bridge
Bridge

Bridge

Bridge is a bodyweight exercise that works your glutes and is a great basic move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires no equipment to do.

How to do Bridge

  • The bridge exercise is a great exercise to help build and maintain core strength

  • Start out lying on your back with your knees bent with your foot down on the concrete.

  • Lift up your knees off the floor as you pull your abs in to hold your glutes close.

  • Keep the place for a count then return back to the top.

  • Repeat with as many sets as needed.

Bodyweight Squat
Bodyweight Squat

Bodyweight Squat

Squats are designed to build strength using gravity as resistance. This exercise engages your quads, glutes and core, particularly building strength in the legs. Squats can be made more difficult by performing them with weights, either held close to the chest, by your sides or resting on your shoulders or back.

How to do Bodyweight Squat

  • Walk as straight as you can with your feet shoulder-width apart, toes gently pointing outward. Holding arms in front of you at shoulder height to help preserve equilibrium.

  • Fall your knees and lean back so your legs are parallel with the surface. Stop, then accelerate through the heels and raise body upwards back to the starting point, gripping the glutes at the peak of the step.

Dumbbell Lunge
Dumbbell Lunge
Dumbbell Lunge

Dumbbell Lunge

Dumbbell Lunge is a strength exercise that works your hamstrings, quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires dumbbells to do.

How to do Dumbbell Lunge

  • Take hold of a pair of dumbbells use a supportive grip such that the hands are facing each other. Sit up upright with your feet shoulder-width apart and arms completely spread to your hands.

  • Step 2

  • Pull your chest forward and take a big step forward on one hip, dropping your back knee toward the earth while holding your front shin as upright as possible.

  • Using the front leg to drive yourself back to the starting point.

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11. Plank

Plank
Plank
Plank

Plank

The plank is an isometric exercise that strengthens the entire torso, particularly the core. A standard plank is a simple and essential exercise for any fitness regimen, but correct alignment and positioning is critical for maximizing its benefits.

How to do Plank

  • Start out by sitting on all fours and aligning your hands right below your shoulders holding your knees under your thighs.

  • Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight

  • Keep this place for around 30 seconds to a minute.

  • Free, move back to the starting point and repeat for as many occasions as you would like to complete this exercise.

Barbell Hack Squat
Barbell Hack Squat
Barbell Hack Squat

Barbell Hack Squat

Barbell Hack Squat is a strength exercise that works your quadriceps and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body and upper legs. It requires barbell to do.

How to do Barbell Hack Squat

  • The barbell hack squat exercise is a variation of the basic squat that focuses more on strengthening and building the quad muscles

  • Start off by placing a barbell on the floor just behind your legs, standing with your feet shoulder width apart and your toes pointing forward

  • Keeping the foot tightly planted on the floor reach forward and grab the barbell from behind with the overhand handle.

  • Lift the barbell by spreading your shoulders and thighs, be vigilant not to lock your knees.

  • Squat down until the legs are parallel to the floor and keep the pose for a count.

  • Slowly lift yourself up to starting point.

  • Repeat with as many reps and sets as needed.

Warrior Pose 1
Warrior Pose 1
Warrior Pose 1

Warrior Pose 1

Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.

How to do Warrior Pose 1

  • Start out by walking laterally on the left leg so both legs are 3 feet apart.

  • Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.

  • Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.

  • Keep this article for around 5 to 10 breaths and then turn sides.

Looking for more?

Check out these 780 exercises which target your legs, lower body, upper legs, core and hips. Most of them require either no equipment or barbell, mat, dumbbells or weight machine and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for legs are there?

Now we have 780 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work hamstrings, quadriceps, abs, glutes and deltoids.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.