The Best Leg Exercises to Build a Stronger, More Muscular Lower Body


Master the classic squat to engage your quads, hamstrings, and glutes. Keep your form precise for maximum effectiveness. Aim for three sets of 12 reps.


Activate various muscle groups with lunges. Forward, reverse, or lateral – choose your style. This dynamic exercise promotes balance and strength. Perform 10 reps on each leg for three sets.


Strengthen your posterior chain with deadlifts. Perfect for hamstrings and glutes, maintain a straight back for optimal results. Incorporate three sets of 10 reps.

Leg Press

Utilize the leg press machine for controlled resistance. Target your quads and glutes without the strain on your back. Complete three sets of 12 reps.

Calf Raises

Define your calves with targeted raises. Whether seated or standing, these exercises contribute to a well-rounded lower body. Aim for three sets of 15 reps.

Box Jumps

Enhance your explosive power with box jumps. Boost agility and strengthen your leg muscles. Start with three sets of 8 jumps.


Engage your quads and glutes with step-ups. Use a sturdy platform and alternate legs for balance. Perform three sets of 10 reps per leg.

Bulgarian Split Squats

Isolate each leg for intensified results. Develop stability and strength with Bulgarian split squats. Complete three sets of 12 reps on each leg.

Leg Curls

Target your hamstrings with leg curls. Whether using a machine or resistance bands, aim for three sets of 12 reps.

Wall Sits

Challenge your endurance with wall sits. Strengthen your quads and improve stability. Hold the position for 60 seconds, repeating three times.


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