Leg Exercises
335 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Barbell Squat
Barbell
Vastus lateralisVastus medialisVastus intermedius
Leg Press
Machine
Vastus lateralisRectus femoris
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
Romanian Deadlift
Barbell
Biceps femorisSemitendinosus & semimembranosusGluteus maximus
Lying Leg Curls
Machine
Biceps femorisSemitendinosus & semimembranosus
Leg Extensions
Machine
Rectus femorisVastus lateralisVastus medialis
Dumbbell Lunges
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Goblet Squat
Kettlebell
Vastus lateralisRectus femorisGluteus maximus
Split Squat with Dumbbells
Dumbbell
Gluteus maximusVastus medialis
Butt Lift (Bridge)
Bodyweight
Gluteus maximus
Bodyweight Squat
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Stiff-Legged Dumbbell Deadlift
Dumbbell
Biceps femoris
Timed Mountain Climbers
Bodyweight
Lower absRectus femoris
Single Leg Glute Bridge
Bodyweight
Gluteus maximus
Dumbbell Squat
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Dumbbell Step Ups
Dumbbell
Gluteus maximusVastus lateralis
Seated Leg Curl
Machine
Semitendinosus & semimembranosus
Kettlebell Swing
Kettlebell
Biceps femorisGluteus maximus
Barbell Hip Thrust
Barbell
Gluteus maximus
Bodyweight Walking Lunge
Bodyweight
Gluteus maximusVastus lateralis
Dumbbell Rear Lunge
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Freehand Jump Squat
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Front Barbell Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
Glute Kickback
Bodyweight
Gluteus maximus
Hack Squat
Machine
Vastus lateralisRectus femoris
Hip Lift with Band
Bands
Gluteus maximus
Kettlebell Thruster
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Kettlebell Turkish Get-Up (Squat style)
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Mountain Climbers
Bodyweight
Lower absRectus femoris
Plie Dumbbell Squat
Dumbbell
Vastus lateralisRectus femorisGluteus maximus
Power Clean
Barbell
Biceps femoris
Squats - With Bands
Bands
Vastus lateralisVastus medialisGluteus maximus
Star Jump
Bodyweight
Vastus lateralisGluteus maximus
Hamstring Stretch
Bodyweight
Biceps femoris
Kneeling Hip Flexor
Bodyweight
Rectus femoris
One-Legged Cable Kickback
Cable
Gluteus maximus
Rowing, Stationary
Machine
Vastus lateralisVastus medialisGluteus maximus
Side Leg Raises
Bodyweight
Abductors
Thigh Abductor
Machine
AbductorsGluteus medius
World's Greatest Stretch
Bodyweight
Biceps femoris
Burpee
Bodyweight
Quadriceps
Curtsy Lunge
Bodyweight
Gluteus maximus
Jumping Lunge
Bodyweight
Gluteus maximus
Incline Treadmill Walk
Machine
Quadriceps
Alternate Leg Diagonal Bound
Bodyweight
Vastus lateralisVastus medialis
Alternating Hang Clean
Kettlebell
Biceps femoris
Axle Deadlift
Other
Biceps femoris
Backward Drag
Other
Vastus lateralisVastus medialisRectus femoris
Band Good Morning
Bands
Biceps femoris
Band Good Morning (Pull Through)
Bands
Biceps femoris
Barbell Full Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
Barbell Glute Bridge
Barbell
Gluteus maximus
Barbell Hack Squat
Barbell
Vastus lateralisVastus medialis
Barbell Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Side Split Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Squat To A Bench
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Step Ups
Barbell
Vastus lateralisVastus medialisGluteus maximus
Barbell Walking Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Bear Crawl Sled Drags
Other
Vastus lateralisVastus medialisRectus femoris
Bench Jump
Bodyweight
Vastus lateralisVastus medialis
Bench Sprint
Other
Vastus lateralisVastus medialis
Box Jump (Multiple Response)
Other
Biceps femoris
Box Skip
Other
Biceps femoris
Box Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Box Squat with Bands
Barbell
Vastus lateralisVastus medialisGluteus maximus
Box Squat with Chains
Barbell
Vastus lateralisVastus medialisGluteus maximus
Cable Deadlifts
Cable
Vastus lateralisVastus medialisGluteus maximus
Car Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Chair Squat
Smith machine
Vastus lateralisVastus medialisRectus femoris
Clean
Barbell
Biceps femoris
Clean and Jerk
Barbell
Anterior deltoidVastus lateralisGluteus maximus
Clean and Press
Barbell
Anterior deltoidVastus lateralisGluteus maximus
Clean Deadlift
Barbell
Biceps femoris
Clean from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Clean Pull
Barbell
Vastus lateralisVastus medialisGluteus maximus
Conan's Wheel
Other
Vastus lateralisVastus medialisGluteus maximus
Deadlift with Bands
Barbell
Biceps femoris
Deadlift with Chains
Barbell
Biceps femoris
Deficit Deadlift
Barbell
Biceps femoris
Depth Jump Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Double Kettlebell Alternating Hang Clean
Kettlebell
Biceps femoris
Double Kettlebell Jerk
Kettlebell
Anterior deltoidVastus lateralis
Double Kettlebell Push Press
Kettlebell
Anterior deltoidVastus lateralis
Double Kettlebell Snatch
Kettlebell
Anterior deltoidGluteus maximusBiceps femoris
Double Leg Butt Kick
Bodyweight
Vastus lateralisVastus medialisBiceps femoris
Dumbbell Clean
Dumbbell
Biceps femoris
Dumbbell Seated Box Jump
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Dumbbell Squat To A Bench
Dumbbell
Vastus lateralisVastus medialisGluteus maximus
Elevated Back Lunge
Barbell
Vastus lateralisVastus medialisGluteus maximus
Fast Skipping
Bodyweight
Vastus lateralisVastus medialisMedial gastrocnemius
Flutter Kicks
Bodyweight
Gluteus maximus
Frankenstein Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
Frog Hops
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Front Barbell Squat To A Bench
Barbell
Vastus lateralisVastus medialisRectus femoris
Front Box Jump
Other
Vastus lateralisGluteus maximusMedial gastrocnemius
Front Cone Hops (or hurdle hops)
Other
Vastus lateralisVastus medialisGluteus maximus
Front Squat Clean Grip
Barbell
Vastus lateralisVastus medialisVastus intermedius
Front Squats With Two Kettlebells
Kettlebell
Vastus lateralisVastus medialisRectus femoris
Glute Ham Raise
Machine
Biceps femoris
Good Morning
Barbell
Biceps femorisLower back
Good Morning off Pins
Barbell
Biceps femoris
Groin and Back Stretch
Bodyweight
Adductors
Groiners
Bodyweight
Adductors
Hang Clean
Barbell
Vastus lateralisVastus medialisGluteus maximus
Hang Clean - Below the Knees
Barbell
Vastus lateralisVastus medialisGluteus maximus
Hang Snatch
Barbell
Biceps femoris
Hang Snatch - Below Knees
Barbell
Biceps femoris
Hanging Bar Good Morning
Barbell
Biceps femoris
Heaving Snatch Balance
Barbell
Vastus lateralisVastus medialisGluteus maximus
Hip Extension with Bands
Bands
Gluteus maximus
Hurdle Hops
Other
Biceps femoris
Inchworm
Bodyweight
Biceps femoris
Intermediate Hip Flexor and Quad Stretch
Other
Rectus femoris
Iron Crosses (stretch)
Bodyweight
Rectus femoris
Jefferson Squats
Barbell
Vastus lateralisVastus medialisGluteus maximus
Jerk Balance
Barbell
Anterior deltoidVastus lateralis
Jerk Dip Squat
Barbell
Vastus lateralisVastus medialis
Kettlebell Dead Clean
Kettlebell
Biceps femoris
Kettlebell Hang Clean
Kettlebell
Biceps femoris
Kettlebell One-Legged Deadlift
Kettlebell
Biceps femorisGluteus maximus
Kettlebell Pistol Squat
Kettlebell
Vastus medialisVastus lateralisGluteus maximus
Kettlebell Sumo High Pull
Kettlebell
Upper trapsGluteus maximus
Kettlebell Turkish Get-Up (Lunge style)
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
Knee Tuck Jump
Bodyweight
Vastus lateralisGluteus maximusMedial gastrocnemius
Kneeling Jump Squat
Barbell
Gluteus maximus
Kneeling Squat
Barbell
Gluteus maximus
Landmine Linear Jammer
Barbell
Anterior deltoidMiddle chestVastus lateralis
Lateral Bound
Bodyweight
Adductors
Lateral Box Jump
Other
Adductors
Lateral Cone Hops
Other
Adductors
Leverage Deadlift
Machine
Vastus lateralisVastus medialisGluteus maximus
Linear 3-Part Start Technique
Bodyweight
Biceps femoris
Linear Acceleration Wall Drill
Bodyweight
Biceps femoris
Linear Depth Jump
Other
Vastus lateralisVastus medialisGluteus maximus
Log Lift
Other
Anterior deltoidVastus lateralisGluteus maximus
Lunge Pass Through
Kettlebell
Biceps femoris
Lunge Sprint
Smith machine
Vastus lateralisVastus medialisGluteus maximus
Lying Machine Squat
Machine
Vastus lateralisVastus medialis
Medicine Ball Scoop Throw
Medicine ball
Posterior deltoidGluteus maximusVastus lateralis
Monster Walk
Bands
Abductors
Moving Claw Series
Bodyweight
Biceps femoris
Muscle Snatch
Barbell
Biceps femoris
Narrow Stance Hack Squats
Machine
Vastus medialisVastus lateralisRectus femoris
Narrow Stance Leg Press
Machine
Vastus medialisVastus lateralisRectus femoris
Narrow Stance Squats
Barbell
Vastus medialisVastus lateralisRectus femoris
Natural Glute Ham Raise
Bodyweight
Biceps femoris
Olympic Squat
Barbell
Vastus lateralisVastus medialisRectus femoris
One Knee To Chest
Bodyweight
Gluteus maximus
One Leg Barbell Squat
Barbell
Vastus medialisVastus lateralisGluteus maximus
One-Arm Kettlebell Clean
Kettlebell
Biceps femoris
One-Arm Kettlebell Clean and Jerk
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
One-Arm Kettlebell Jerk
Kettlebell
Anterior deltoidVastus lateralis
One-Arm Kettlebell Push Press
Kettlebell
Anterior deltoidVastus lateralis
One-Arm Kettlebell Snatch
Kettlebell
Anterior deltoidGluteus maximusBiceps femoris
One-Arm Kettlebell Split Jerk
Kettlebell
Anterior deltoidVastus lateralisGluteus maximus
One-Arm Kettlebell Split Snatch
Kettlebell
Anterior deltoidGluteus maximusVastus lateralis
One-Arm Kettlebell Swings
Kettlebell
Biceps femorisGluteus maximus
One-Arm Open Palm Kettlebell Clean
Kettlebell
Biceps femoris
One-Arm Overhead Kettlebell Squats
Kettlebell
Vastus lateralisVastus medialisRectus femoris
One-Arm Side Deadlift
Barbell
Vastus lateralisVastus medialisGluteus maximus
Open Palm Kettlebell Clean
Kettlebell
Biceps femoris
Overhead Squat
Barbell
Vastus lateralisVastus medialisVastus intermedius
Physioball Hip Bridge
Exercise ball
Gluteus maximus
Power Clean from Blocks
Barbell
Biceps femoris
Power Jerk
Barbell
Vastus lateralisVastus medialisAnterior deltoid
Power Snatch
Barbell
Biceps femorisGluteus maximusVastus lateralis
Power Snatch from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Power Stairs
Other
Biceps femoris
Prowler Sprint
Other
Biceps femoris
Pull Through
Cable
Gluteus maximus
Push Press - Behind the Neck
Barbell
Anterior deltoidVastus lateralis
Quick Leap
Other
Vastus lateralisVastus medialisGluteus maximus
Reverse Band Box Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Reverse Band Deadlift
Barbell
Biceps femoris
Reverse Band Power Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Reverse Band Sumo Deadlift
Barbell
Biceps femoris
Reverse Hyperextension
Machine
Biceps femoris
Rickshaw Deadlift
Other
Vastus lateralisVastus medialisGluteus maximus
Rocket Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Romanian Deadlift from Deficit
Barbell
Biceps femoris
Sandbag Load
Other
Vastus lateralisVastus medialisGluteus maximus
Scissors Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Side Hop-Sprint
Other
Vastus lateralisVastus medialisGluteus maximus
Side Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Side to Side Box Shuffle
Other
Vastus lateralisVastus medialis
Single Leg Butt Kick
Bodyweight
Vastus lateralisVastus medialisBiceps femoris
Single Leg Push-off
Other
Vastus lateralisVastus medialisGluteus maximus
Single-Leg High Box Squat
Other
Vastus medialisVastus lateralisGluteus maximus
Single-Leg Hop Progression
Other
Vastus lateralisVastus medialisGluteus maximus
Single-Leg Lateral Hop
Other
Vastus lateralisVastus medialisGluteus maximus
Single-Leg Stride Jump
Other
Vastus lateralisVastus medialisGluteus maximus
Sit Squats
Bodyweight
Vastus medialisVastus lateralisGluteus maximus
Sled Drag - Harness
Other
Vastus lateralisVastus medialisGluteus maximus
Sled Push
Other
Vastus lateralisVastus medialisGluteus maximus
Smith Machine Hang Power Clean
Smith machine
Biceps femoris
Smith Machine Leg Press
Smith machine
Vastus lateralisVastus medialisRectus femoris
Smith Machine Pistol Squat
Smith machine
Vastus medialisVastus lateralisGluteus maximus
Smith Machine Squat
Smith machine
Vastus lateralisVastus medialisGluteus maximus
Smith Machine Stiff-Legged Deadlift
Smith machine
Biceps femoris
Smith Single-Leg Split Squat
Smith machine
Vastus medialisVastus lateralisGluteus maximus
Snatch
Barbell
Vastus lateralisVastus medialisGluteus maximus
Snatch Balance
Barbell
Vastus lateralisVastus medialisGluteus maximus
Snatch Deadlift
Barbell
Biceps femoris
Snatch from Blocks
Barbell
Vastus lateralisVastus medialisGluteus maximus
Snatch Pull
Barbell
Biceps femoris
Speed Box Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Speed Squats
Barbell
Vastus lateralisVastus medialisGluteus maximus
Split Clean
Barbell
Vastus lateralisVastus medialisGluteus maximus
Split Jerk
Barbell
Vastus lateralisVastus medialisAnterior deltoid
Split Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Split Snatch
Barbell
Biceps femoris
Split Squats
Bodyweight
Biceps femoris
Squat Jerk
Barbell
Vastus lateralisVastus medialisAnterior deltoid
Squat with Bands
Barbell
Vastus lateralisVastus medialisGluteus maximus
Squat with Chains
Barbell
Vastus lateralisVastus medialisGluteus maximus
Squat with Plate Movers
Barbell
Vastus lateralisVastus medialisGluteus maximus
Standing Long Jump
Bodyweight
Vastus lateralisVastus medialisGluteus maximus
Step-up with Knee Raise
Bodyweight
Gluteus maximus
Stiff Leg Barbell Good Morning
Barbell
Biceps femoris
Stiff-Legged Barbell Deadlift
Barbell
Biceps femoris
Stride Jump Crossover
Other
Vastus lateralisVastus medialisGluteus maximus
Sumo Deadlift
Barbell
Biceps femorisSemitendinosus & semimembranosusGluteus maximus
Sumo Deadlift with Bands
Barbell
Biceps femoris
Sumo Deadlift with Chains
Barbell
Biceps femoris
Suspended Split Squat
Other
Vastus medialisVastus lateralisGluteus maximus
Tire Flip
Other
Vastus lateralisVastus medialisGluteus maximus
Trap Bar Deadlift
Barbell
Vastus lateralisVastus medialisGluteus maximus
Two-Arm Kettlebell Clean
Kettlebell
Anterior deltoidGluteus maximusVastus lateralis
Two-Arm Kettlebell Jerk
Kettlebell
Anterior deltoidVastus lateralis
Vertical Swing
Dumbbell
Biceps femoris
Weighted Jump Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Weighted Sissy Squat
Other
Rectus femorisVastus lateralisVastus medialis
Weighted Squat
Other
Vastus lateralisVastus medialisGluteus maximus
Wide Stance Barbell Squat
Barbell
Vastus lateralisVastus medialisGluteus maximus
Wide Stance Stiff Legs
Barbell
Biceps femoris
Yoke Walk
Other
Vastus lateralisVastus medialisGluteus maximus
Zercher Squats
Barbell
Vastus lateralisVastus medialisGluteus maximus
90/90 Hamstring
Bodyweight
Biceps femoris
Adductor
Foam roll
Adductors
Adductor/Groin
Bodyweight
Adductors
All Fours Quad Stretch
Bodyweight
Rectus femoris
Ankle On The Knee
Bodyweight
Gluteus maximus
Ball Leg Curl
Exercise ball
Biceps femoris
Band Hip Abductions
Bands
Abductors
Bicycling
Other
Vastus lateralisVastus medialisRectus femoris
Bicycling, Stationary
Machine
Vastus lateralisVastus medialisRectus femoris
Cable Hip Adduction
Cable
Adductors
Carioca Quick Step
Bodyweight
Adductors
Chair Leg Extended Stretch
Other
Biceps femoris
Downward Facing Balance
Exercise ball
Gluteus maximus
Elliptical Trainer
Machine
Vastus lateralisVastus medialisRectus femoris
Floor Glute-Ham Raise
Bodyweight
Biceps femoris
Front Leg Raises
Bodyweight
Biceps femoris
Hamstring-SMR
Foam roll
Biceps femoris
Hip Circles (prone)
Bodyweight
Abductors
Hip Flexion with Band
Bands
Rectus femoris
Iliotibial Tract-SMR
Foam roll
Abductors
Intermediate Groin Stretch
Other
Biceps femoris
IT Band and Glute Stretch
Other
Abductors
Jogging, Treadmill
Machine
Vastus lateralisVastus medialisRectus femoris
Knee Across The Body
Bodyweight
Gluteus maximus
Leg Lift
Bodyweight
Gluteus maximus
Leg-Up Hamstring Stretch
Bodyweight
Biceps femoris
Looking At Ceiling
Bodyweight
Rectus femoris
Lying Bent Leg Groin
Other
Adductors
Lying Crossover
Bodyweight
Abductors
Lying Glute
Bodyweight
Gluteus maximus
Lying Hamstring
Other
Biceps femorisSemitendinosus & semimembranosus
Lying Prone Quadriceps
Bodyweight
Rectus femoris
On Your Side Quad Stretch
Bodyweight
Rectus femoris
On-Your-Back Quad Stretch
Other
Rectus femoris
One Half Locust
Bodyweight
Rectus femoris
Piriformis-SMR
Foam roll
Gluteus maximus
Platform Hamstring Slides
Other
Biceps femoris
Prone Manual Hamstring
Bodyweight
Biceps femoris
Quad Stretch
Other
Rectus femoris
Quadriceps-SMR
Foam roll
Rectus femoris
Rear Leg Raises
Bodyweight
Gluteus maximus
Recumbent Bike
Machine
Vastus lateralisVastus medialisRectus femoris
Runner's Stretch
Bodyweight
Biceps femoris
Running, Treadmill
Machine
Vastus lateralisVastus medialisRectus femoris
Seated Band Hamstring Curl
Bands
Semitendinosus & semimembranosus
Seated Floor Hamstring Stretch
Bodyweight
Biceps femoris
Seated Glute
Bodyweight
Gluteus maximus
Seated Hamstring
Bodyweight
Biceps femoris
Seated Hamstring and Calf Stretch
Other
Biceps femoris
Side Lying Groin Stretch
Bodyweight
Adductors
Single-Cone Sprint Drill
Other
Vastus lateralisVastus medialisRectus femoris
Single-Leg Leg Extension
Machine
Rectus femorisVastus lateralisVastus medialis
Skating
Other
Vastus lateralisVastus medialisGluteus maximus
Stairmaster
Machine
Vastus lateralisVastus medialisGluteus maximus
Standing Elevated Quad Stretch
Other
Rectus femoris
Standing Hamstring and Calf Stretch
Other
Biceps femoris
Standing Hip Circles
Bodyweight
Abductors
Standing Hip Flexors
Bodyweight
Rectus femoris
Standing Leg Curl
Machine
Biceps femoris
Standing Toe Touches
Bodyweight
Biceps femoris
Step Mill
Machine
Vastus lateralisVastus medialisGluteus maximus
The Straddle
Bodyweight
Biceps femoris
Thigh Adductor
Machine
Adductors
Trail Running/Walking
Bodyweight
Vastus lateralisVastus medialisRectus femoris
Upper Back-Leg Grab
Bodyweight
Biceps femoris
Walking, Treadmill
Machine
Vastus lateralisVastus medialis
Windmills
Bodyweight
Abductors
Alternating Leg Press
Machine
Vastus lateralisVastus medialis
Band Stiff-Leg Deadlift
Bands
Semitendinosus & semimembranosus
Barbell Lateral Lunge
Barbell
Gluteus maximus
Barbell Reverse Lunge
Barbell
Gluteus maximus
Bench Reverse Hyperextension
Bodyweight
Gluteus maximus
Dumbbell Burpee
Dumbbell
Quadriceps
Dumbbell Deadlift
Dumbbell
Gluteus maximus
Dumbbell Romanian Deadlift
Dumbbell
Semitendinosus & semimembranosus
Dumbbell Single-Leg Romanian Deadlift
Dumbbell
Gluteus maximus
Dumbbell Snatch
Dumbbell
Gluteus maximus
Glute Bridge March
Bodyweight
Gluteus maximus
Pistol Squat
Bodyweight
Rectus femoris
Single-Leg Press
Machine
Gluteus maximus
Sissy Squat
Bodyweight
Rectus femorisVastus medialis
Skater Hops
Bodyweight
Quadriceps
Smith Machine Deadlift
Smith machine
Gluteus maximus
Smith Machine Good Morning
Smith machine
Semitendinosus & semimembranosus
Smith Machine Sumo Squat
Smith machine
Gluteus maximus
Squat on Bosu Ball
Other
Quadriceps
Wide-Stance Leg Press
Machine
Gluteus maximus
Band Leg Extension
Bands
Quadriceps
Band Seated Hip Abduction
Bands
Abductors
Copenhagen Plank
Bodyweight
Adductors
Dumbbell Lying Leg Curl
Dumbbell
Biceps femoris
Feet-Elevated Glute Bridge
Bodyweight
Gluteus maximus
Machine Hip Extension
Machine
Gluteus maximus
Machine Kneeling Leg Curl
Machine
Biceps femoris
Machine Seated Hip Adduction
Machine
Adductors
Running (Outdoor)
Bodyweight
Quadriceps
Side Bridge Hip Abduction
Bodyweight
Abductors
Slider Hamstring Curl
Other
Biceps femoris
Programs with these exercises
3-Day Gym Workout Plan for Women
Three sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymGym Fat Loss Plan: Strength Circuits + CardioThree sessions a week: a full-body strength circuit and 15–20 minutes of cardio at the end. Keeps muscle while fat comes off.
Beginner · 3 times a week · GymDumbbell Upper/Lower Split, 4 DaysA four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.
Intermediate · 4 times a week · Home