Leg Exercises

Body weight Squat

Primary muscle group(s):
Quadriceps, Hamstrings & Glutes

Stand up straight with a tight core and flat back. Fold your arms in front. Your feet can be shoulder-width and toes and pointing forward or feet wider and toes pointing outwards. Slowly descend by driving your hips back first and bending your knees. Keep your chest up and back straight. Once your thigh muscle is below parallel then rise back to the starting position.

Dumbbell Box Squats

Primary muscle group(s):
Glutes, Hamstrings & Quadriceps

Place a bench or box behind you just below knee height. Hold a dumbbell in each hand or one dumbbell in both hands at chest height. Stand up straight with a tight core and flat back. Your feet can be shoulder-width and toes and pointing forward or feet wider and toes pointing outwards. Slowly descend by driving your hips back first and bending your knees. Keep your chest up and back straight. Touch the box with your glutes then slowly rise back to the starting position. Make sure the bench or box is just below knee height.

Goblet Squat (Dumbbell Front Squat)

Primary muscle group(s):
Quadriceps, Hamstrings & Glutes

Stand with your feet shoulder width apart while holding a dumbbell to your chest. You should hold the dumbbell by one end between your hands. Your feet can be shoulder-width and toes and pointing forward or feet wider and toes pointing outwards. This is the start position. Squat down keeping your back straight and pushing your hips back. Continue down until your thighs are below parallel to the floor. Hold for a count of one. Return to the start position. Repeat.

Smith Machine Back Squats

Primary muscle group(s):
Quads, Hamstrings and Glutes

Set up the barbell on the Smith Machine so that it is at the same height as your upper chest. Position your body under the bar, with knees slightly bent so that the bar is resting on the back of your shoulders.

Stand with your feet shoulder width apart or wider if required. Start by unracking the bar then pushing your hips back and lowering your body by bending at the hips as if sitting down. Continue this movement down until your thighs are below parallel to the floor making sure your knees are pointing in the same direction as your feet. Push up through your feet while straightening your hips and knees, until you are standing in the start position.

Make sure you back is straight and chest is upright.

Barbell Back Squat

Primary muscle group(s):
Quads, Hamstrings and Glutes

Set up the barbell on the squat rack so that it is at the same height as your upper chest. Position your body under the bar, with knees bent so that the bar is resting on the back of your shoulders.

Stand with your feet shoulder width apart or wider if required. Start by pushing your hips back and lowering your body by bending at the hips as if sitting down. Continue this movement down until your thighs are below parallel to the floor making sure your knees are pointing in thesame direction as your feet. Hold for a count of one. Push up through your feet while straightening your hips and knees, until you are standing in the start position.

Make sure you back is straight and chest is upright.

Smith Machine Front Squat

Primary muscle group(s):
Glutes, Hamstrings Quadriceps

Set the bar on the Smith Machine at chest height. Position yourself with your upper chest and front of your shoulders under the bar. Grip the bar and unrack it. Grasp the bar in your finger tips keeping your elbows high and resting the bar on the front of your shoulders. Alternatively you can cross your arms over the bar.

Start by pushing your hips back and lowering your body by bending at the hips as if sitting down, keeping your chest up and back straight. Continue this movement down until your thighs are slightly lower than parallel to the floor. Make sure your knees are pointing in the same direction as your feet. Push up through your feet while straightening your hips and knees, until you are standing in the start position. Keep your chest up and back straight at all times.

Barbell Front Box Squat

Primary muscle group(s):
Glutes, Hamstrings & Quadriceps

Place a bench or box behind you just below knee height. Set up the barbell on the squat rack so that it is at the same height as your upper chest.

Position yourself with your upper chest and front of your shoulders under the bar. Grasp the bar in your finger tips keeping your elbows high. Maintaining control, lift the bar up and take two steps backwards to the box or bench.

Your feet can be shoulder-width and toes and pointing forward or feet wider and toes pointing outwards. Slowly descend by driving your hips back first and bending your knees. Keep your chest up and back straight. Make sure your knees track in the same direction as your toes. Touch the box with your glutes then rise back to the starting position.

Front Squat Arms Crossed

Primary muscle group(s):
Glutes, Hamstrings & Quadriceps

Position yourself with your upper chest and front of your shoulders under the bar. Cross your arms over the bar with your finger tips keeping the bar balanced. Lift the bar up and take two steps backwards.

Your feet can be shoulder-width and toes and pointing forward or feet wider and toes pointing outwards. Slowly descend by driving your hips back first and bending your knees. Keep your chest up and back straight. Make sure your knees track in the same direction as your toes. Aim to squat below thigh parallel to the floor then rise back to the starting position.

Barbell Front Squat

Primary muscle group(s):
Glutes, Hamstrings Quadriceps

Warning: Don’t attempt this exercise if you have poor wrist flexibility.

Position yourself with your upper chest and front of your shoulders under the bar. Grasp the bar in your finger tips keeping your elbows high. Maintaining control, lift the bar up and take two steps backwards.

Start by pushing your hips back and lowering your body by bending at the hips as if sitting down, keeping your chest up and back straight. Continue this movement down until your thighs are slightly lower than parallel to the floor. Make sure your knees are pointing in the same direction as your feet. Hold for a count of one. Push up through your feet while straightening your hips and knees, until you are standing in the start position. Keep your chest up and back straight at all times. Return to the starting position and repeat.

Body Weight Split Squat

Primary muscle group(s):
Quadriceps, Glutes, Hamstrings.

From a standing position place one foot forward and one back so you have a decent stride length. Maintain your balance on the toes of your rear foot. Bend your knees and lower your body so your front thigh is parallel to the floor. Return to the starting position without locking out your knee and keeping your rear heel elevated off the floor. Repeat then switch sides once set is complete.

Smith Machine Split Squat

Primary muscle group(s):
Quadriceps, Glutes, Hamstrings.

Set the bar on the Smith Machine just below shoulder height. Place the bar on the back of your shoulders not your neck. Unrack the bar. Place one foot forward and one back so you have a decent stride length. Maintain your balance on the toes of your rear foot. Bend your knees so your front thigh are parallel to the floor. Return to the starting position without locking out your knee and keeping your rear heel elevated off the floor. Repeat then switch sides once set is complete.

Barbell Split Squat

Primary muscle group(s):
Quadriceps, glutes, hamstrings.

Set the barbell on the rack just below shoulder height. Place the bar on the back of your shoulders not your neck. Unrack the bar and take two steps backwards. Take a long step forward and maintain your balance on the toes of your rear foot. Bend your knees so your front thigh are parallel to the floor. Return to the starting position without locking out your knee and keeping your rear heel elevated off the floor. Repeat then switch sides once set is complete. You can also complete with dumbbells.

Dumbbell Bulgarian Split Squat

Primary muscle group(s):
Quadriceps, glutes, hamstrings.

Stand up straight while holding two dumbbells. Maintain a tight core and straight back. Place your right foot on top of a bench behind you with toes facing down. Bend at the front knee as you drop the back knee. Allow your thigh to come to parallel with the floor. Pause then return to the starting position without locking out your knee. Repeat then switch sides once set is complete. You can also complete without dumbbells.

Barbell Bulgarian Split Squat

Primary muscle group(s):
Quadriceps, glutes, hamstrings.

Place a box or bench behind you lower than knee height. Set the barbell on the rack just below shoulder height. Place the bar on the back of your shoulders not your neck. Walk backwards to the box. Place your right foot on top of a bench behind you with toes facing down. Bend at the front knee so your thighs are parallel to the floor. Return to the starting position without locking out your knee. Repeat then switch sides once set is complete. You can also complete with dumbbells.

Lunges

Primary muscle group(s):
Quadriceps, Glutes & Hamstrings

Stand straight with your feet shoulder width apart and place your hands on your hips or by your side. This is the start position. Step forward with either leg in a long stride. Keep your other foot in place behind you. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement. Continue down until your back knee is just above the ground. (Your front knee be bent at 90 degrees). Hold for a count of one. Push down through your front heel and and you toes of your back foot and straighten both knees to return to the start position. Pause then repeat with your other leg.

Dumbbell Lunges

Primary muscle group(s):
Glutes, Hamstrings & Quadriceps

Holding a dumbbell in each hand stand with your feet shoulder width apart. Step forward with either leg in a long stride. Keep your other foot in place behind you. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement. Continue down until your back knee is just above the round. (Your front knee be bent at 90 degrees). Hold for a count of one. Push down through your front heel and and you toes of your back foot and straighten both knees to return to the start position. Pause then repeat with your other leg.

Reverse Dumbbell Lunge

Primary muscle group(s):
Hamstrings, Quadriceps & Glutes

Stand up straight with a tight core, holding the dumbbells at your sides. Slowly, step back with your right leg. Your toes should be straight and facing forward. Keep the front knee bent. Bend and lower the back knee to where it is just above the ground. Step forward to the starting position.

Barbell Lunge

Primary muscle group(s):
Quadriceps, Hamstrings & Glutes

Warning: This exercise requires a great deal of balance. If you suffer from balance problems or ankle/knee instability, it is best either avoid it, or just use your own body weight while holding on to a steady object.

Warning: Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

Set up a barbell on a rack at just below shoulder level. Step under the bar placing the bar on the back of your shoulders. Do not rest the bar on your neck.

Lift the barbell clear of the rack by pushing with your legs, while straightening your torso. Take two steps backwards away from the rack. Step forward with your right leg and lower your body by bending at both knees. Keep your back straight and be careful to maintain your balance. Aim to lower your body until your front knee angle is approximately 90 degress. Keep your rear heel off the floor and push up through your front foot and the toes of your rear foot and return to the starting position. Complete all the repetitions for one leg before switching.

Barbell Reverse Lunge

Primary muscle group(s):
Quadriceps, Hamstrings & Glutes

Warning: This exercise requires a great deal of balance.

Warning: Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

Set up a barbell on a rack at just below shoulder level. Step under the bar placing the bar on the back of your shoulders. Do not rest the bar on your neck.

Lift the barbell clear of the rack by pushing with your legs, while straightening your torso. Take one step backwards away from the rack. Step backwards with your right leg and lower your body by bending at both knees. Keep your back straight and be careful to maintain your balance. Aim to lower your body until your front thigh is parallel to the floor. Keep your rear heel off the floor and push up through your front foot and the toes of your rear foot and return to the starting position. Complete all the repetitions for one leg before switching.

Step Ups

Primary muscle group(s):
Hamstrings, Quadriceps, Glutes and calves

Place a box in front of you. Brace your core and lower back. Step up on the box with your left leg and place your right foot on the box. Step down with your right leg but keep your left leg on the box. Repeat on the same side for the desired amount of reps then change sides. You can add weight to this exercise by holding dumbbells.

Dumbbell Step up

Primary muscle group(s):
Hamstrings, Quadriceps, Glutes and calves

Place a box in front of you that is lower than knee height. Hold a dumbbell in each hand or one dumbbell at chest height. Brace your core and lower back. Step up on the box with your left leg and place your right foot on the box. Step down with your right leg but keep your left leg on the box. Repeat on the same side for the desired amount of reps then change sides.

Lateral Dumbbell Step ups

Primary muscle group(s):
Hamstrings, Quadriceps, Glutes and calves

Place a box or bench to your side that is lower than knee height. Hold a dumbbell in each hand or one dumbbell at chest height. Brace your core and lower back. Place one foot onto the bench to your side and step up on the box like you are stepping sideways. Step off leaving one foot on the box. Repeat on the same side for the desired amount of reps then change sides. If this is too challenging you can use only your body weight.

Barbell Step up

Primary muscle group(s):
Glutes, hamstrings & Quadriceps

Warning: Don’t complete this exercise if you have poor ankle or knee stability or poor balance.

Set up a barbell in a rack at shoulder height. In front of the rack, place a step on the floor that is below knee height. Position yourself under the barbell so it is resting across your shoulder. Not on your neck.
Stand up straight to lift the barbell from the rack and walk forward to the step. Place your right foot on the step and step up while pushing your weight through your right foot. Place your left foot flat on the step. Hold for count of one. Step back down leaving your right foot on the step. Repeat all the repetitions of the set for your chosen lead leg before changing to the other.

Dumbbell Deadlifts

Primary muscle group(s):
Hamstrings, Glutes, Quadriceps, Lower and Upper Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

Hold a dumbbell in each hand in front of your legs. Place your feet shoulder width apart with your feet pointing straight. Pull your shoulder blades back and down. Brace your core, bend at the hips, pushing your hips back and also bending at the knees. Leaning forwards, run the dumbbells down your legs until you reach just above the floor. Push your weight through your feet as you stand back up straight. As you stand back up your hips and shoulders should rise together and your back should be straight.

Stiff Leg Dumbbell Deadlifts

Primary muscle group(s):
Hamstrings, Glutes, Upper and Lower Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

To avoid injury, keep your back and torso straight at all times throughout this movement.

Hold a dumbbell in each hand in front of your legs. Place your feet shoulder width apart with your feet pointing straight. Pull your shoulder blades back and down. Brace your core, bend at the hips, pushing your hips back keeping a slight bend in your knees. Leaning forwards, run the dumbbells down your legs until you reach just above the floor. Push your weight through your feet as you stand back up straight. As you stand back up your hips and shoulders should rise together and your back should be straight. By not bending at the knees you are placing the tension on your hamstrings and glutes.

Barbell Deadlift

Primary muscle group(s):
Hamstrings, Glutes, Quadriceps, Lower and Upper Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

Stand facing the barbell with your shins as close to the bar as possible. Place your feet shoulder width apart. Your feet can be pointed straight ahead or turned outwards slightly. Squat down, keeping your back straight and grip the bar with a double overhand grip or one hand over and one under at shoulder width. Pull your shoulder blades down. Brace your core and push your weight through your feet as you lift the bar. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to the floor keeping the bar as close to your legs as possible.

Trap Bar Deadlift

Primary muscle group(s):
Hamstrings, Glutes, Quadriceps, Lower and Upper Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

Stand inside the Trap Bar. Place your feet shoulder width apart with your feet pointing straight. Squat down, keeping your back straight and chest up. Grip then handles in the middle of the bar otherwise the bar will tilt either forwards or backwards. Pull your shoulder blades down. Brace your core and push your weight through your feet as you pull the bar off the floor. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to the floor keeping the bar as close to your legs as possible.

Barbell Sumo Deadlift

Primary muscle group(s):
Hamstrings, Glutes, Quadriceps, Lower and Upper Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

Stand facing the barbell with your shins as close to the bar as possible. Place your feet in a wide stance position with your toes pointing out and your knees pointing in the same direction. Squat down, keeping your chest and back upright. your hands should grip the bar on the inside of your knees not your forearms in front of your knees or outside your knees. Grip the bar with a double overhand grip. Squat down into a deep squat position with your hips open, take a deep breath and brace your abs. Pull your shoulder blades down. Push your weight through your feet as you pull the bar off the floor. As you lift the barbell, your hips and knees should lock out while you squeeze your
glutes. Your back should be straight and not curved. Keep your entire body braced and tight. Lower the barbell back to the floor keeping the bar as close to your legs as possible.

Stiff Legged Barbell Deadlift

Primary muscle group(s):
Hamstrings, Glutes, Upper and Lower Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

To avoid injury, keep your back and torso straight at all times throughout this movement.

Place a barbell on the floor and stand close to the bar with your feet shoulder width apart, toes pointing forward and your knees slightly bent. Grasp the barbell with an overhand or one hand under one over grip. Your arms should be fully extended with your hands spaced shoulder width apart. This is the start position. Pull your shoulder blades down. Brace your core and push your weight through your feet as you lift the bar. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to the floor keeping the bar as close to your legs as possible. Don’t completely lock your knees out. By not bending at the knees you are placing the tension on your hamstrings and glutes.

Romanian Deadlift

Primary muscle group(s):
Hamstrings, Glutes, Upper and Lower Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

To avoid injury, keep your back and torso straight at all times throughout this movement.

Place a barbell on the floor and stand close to the bar with your feet shoulder width apart, toes pointing forward and your knees slightly bent but not in a squat position. Grasp the barbell with an overhand or one hand under one over grip. Your arms should be fully extended with your hands spaced shoulder width apart. This is the start position. Pull your shoulder blades down. Brace your core and push your weight through your feet as you lift the bar. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to Mid shin height keeping the bar as close to your legs as possible. The plates should not touch the floor. Don’t completely lock your knees out. By not bending at the knees you are placing the tension on your hamstrings and glutes.

Rack Pulls

Primary muscle group(s):
Hamstrings, Glutes, Lower and Upper Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

Set up a power/squat rack station so that the rack is just below knee height. Pull your shoulder blades down. Brace your core and push your weight through your feet as you lift the bar. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to the floor keeping the bar as close to your legs as possible. Don’t completely lock your knees out. By not bending at the knees you are placing the tension on your hamstrings and glutes.

Leg Press

Primary muscle group(s):
Glutes, Quadriceps & Hamstrings

Sit in the leg press machine and place your feet on the platform directly in front of you at shoulder width or wider. Your feet can be pointing straight ahead or slightly outwards. Push through your feet on the plate and straighten your legs until your legs are fully extended. Do not lock your knees out. Take off the safety bar. Slowly lower the platform until your hamstring (back of upper leg) touches your calf (back of lower leg). Push your knees slightly out to the side. Push the plate back up so your legs are fully extended. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Lock the safety pin when finished.

Single Leg Press

Primary muscle group(s):
Glutes, Quadriceps & Hamstrings

Sit in the leg press machine and place one foot on the platform directly in front of you at shoulder width. Push through your foot on the plate and straighten your leg until your leg are fully extended. Do not lock your knee out. Take off the safety bar. Slowly lower the platform until your hamstring (back of upper leg) touches your calf (back of lower leg). Push the plate back up so your leg is fully extended. Return to the starting position by pushing through your foot, engaging your quadriceps. Lock the safety pin when finished.

Machine Hack Squat

Primary muscle group(s):
Glutes, Hamstrings & Quadriceps

Place your back flat against the back pad of the hack machine and position your shoulders under the shoulder pads. Place your legs in a shoulder width or wider stance with your toes pointed straight. Grip the side handles of the machine and disengage the safety bar. Straighten your legs, but do not lock your knees. This is the start position. Lower your body down by bending at the knees and driving your knees out. Your range should be until you feel your hamstrings just touch your calves and then return to the starting position.

Barbell Hip Thrusters

Primary muscle group(s):
Glutes, Hamstrings & Lower Back

For this exercise you will require a padded bench, barbell and a bar pad.

Sit down with your back against the bench. Hold the barbell across the crease in your hips with your knees bent. Holding the bar in position with both hand and shoulders resting on the bench, thrust your hips in an upwards motion until your hips lock out. Squeezing your glutes on the way up. Return to the starting position.

Glute Machine Kick Backs

Primary muscle group(s):
Hamstrings and Glutes

Lying face down on the bench place one foot on the foot plate and the other knee on the padded leg rest. Push your foot backwards and up so that your hip is fully extended. Squeeze your glutes as your are pushing your foot up towards the ceiling. Return to the start position.

Cable Pull Through

Primary muscle group(s):
Hamstrings, Glutes, Upper and Lower Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

To avoid injury, keep your back and torso straight at all times throughout this movement.

Set the cable pulley to the lowest setting. Attach a rope attachment. Hold the one end of the rope in each hand. Take two steps forwards. Have your feet feet shoulder width apart with your toes pointing forward and your knees slightly bent and standing straight up. Brace your core and push your hips backwards while you are bending forward at the waist keeping your legs straight with a slight bend in your knees until you feel the stretch in your hamstrings. Push your hips forward and squeeze your glutes together, locking out at the hips and knees.

Nordic Curls

Primary muscle group(s):
Glutes, Hamstrings & Lower Back

Complete this ideally with a lat pull down machine. Set up a bench in front of the lat pull down seat. Place your legs under the leg guard on the lat pull down machine and kneel on the lat pull down seat. In an upright position, lower your body down to the bench in front of you using your hands to stop your body just above the bench. Keep your body straight from your knees to your shoulders. Use your hands to push off the bench and return to the starting position.

This is a difficult exercise so you may benefit from attaching a resistance band around your chest and attaching it to the carabiner of the lat pull down machine. Make sure you select the heaviest weight on the lat pull down stack. The band should go around your chest and under your arm pits.

Standing Cable Kickbacks

Primary muscle group(s):
Glutes & Hamstrings

Attach a cable attachment to each ankle. Attach one ankle attachment to one cable pulley. Hold onto the cable bar with both hands. You can lean forward to achieve more range of movement. Keeping your leg straight, kick your leg backwards so that you feel the squeeze in your glutes and hamstrings. Return to the starting position.

Leg Extensions

Primary muscle group(s):
Quadriceps

Sit on a leg extension machine and place your legs under the pad with your feet pointed forward. The pad should rest just above your ankles. You may need to adjust to suit. Extend your legs until your legs are straight and then return to the starting position. Do not bounce the weight up.

Hamstring Curl

Primary muscle group(s):
Hamstrings

Lie face down on a leg curl machine and place your ankles under the ankle pad. The pad should rest just above the back of your ankle. Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Slowly lower your legs to the starting position in a smooth arcing motion.

Swiss Ball Leg Curl / Hip Raise to Hamstring Curl

Primary muscle group(s):
Hamstrings

Lie with your back flat on an exercise mat and your feet resting on top of a Swiss ball with your knees bent. Keep your shoulders flat on the ground and press down with your feet to raise your hips off the floor. Push the ball away by straightening your knees until your legs are fully extended and your ankles are on top of the ball. Pull the ball back to the starting position by bending your knees. You should keep your body straight from your shoulders to your knees the entire time. Your hips shouldn’t bend.