25 best leg workouts you need to try for killer legs

Strong, sculpted legs—they’re definitely aesthetically pleasing. Not only that, but they’re the foundation for a powerful and functional physique.

Granted, leg workouts aren’t always the most glamorous part of an exercise routine. However, well-designed strength training for these lower-body muscles can be surprisingly beneficial.

“Strength training will be a priority because of a cascade effect that it has,” explains Ronan Diego, a holistic health mentor and trainer of Mindvalley’s 10x Fitness Quest. “Strength training is not only building muscle mass, but it’s even getting your bone structure more dense and stronger; it’s improving the way that your body metabolizes sugar.”

Let’s explore different exercises to transform your lower body with these effective exercises you can do at home, at the gym, or anywhere you choose.

10 best leg workouts

When it comes to building strong, sculpted legs, not all exercises are created equal. In fact, according to a 2022 study, different leg workouts place varying demands on your muscles depending on the load used.

Here are 10 classic lower body exercises that can help you achieve powerful and well-defined legs:

1. Squats

This exercise is the king of all leg workouts. Why? Because it targets your quadriceps, hamstrings, glutes, and calves. What’s more, they’re great for building muscle and strength.

How to do it:

1. Stand with your feet shoulder-width apart.
2. Lower your body by bending your knees and pushing your hips back.
3. Keep your chest up and back straight.
4. Return to the starting position by pushing through your heels.

2. Lunges

You know that superhero landing pose? Where one leg’s lunged forward, ready to spring into action? That’s essentially a lunge.

This exercise not only strengthens your quadriceps and glutes but also improves your balance and coordination for everyday activities and athletic pursuits.

How to do it:

1. Stand tall and step forward with one leg.
2. Lower your hips until both knees are bent at about 90 degrees.
3. Push back to the starting position through your front heel. Repeat on the other leg.

3. Deadlifts

Many of us lift things like boxes or a bag of groceries without thinking twice about our form. But imagine doing it with perfect control—that’s the kind of strength this exercise can build in your lower body.

Traditionally done with weights, deadlifts target your hamstrings, glutes, and lower back.

How to do it:

1. Stand with your feet hip-width apart.
2. Bend at your hips and knees to grasp the barbell.
3. Lift the bar by straightening your hips and knees.
4. Lower it back to the ground with control.

4. Leg press

Chances are, you’ve gone to the gym and seen rows of leg press machines. This popular piece of equipment is a favorite for a reason.

The leg press allows you to comfortably lift heavier weights compared to exercises like squats, making it a great tool to target and build muscle in your quads, hamstrings, and glutes.

How to do it:

1. Sit on the leg press machine and place your feet shoulder-width apart on the platform. 
2. Push the platform away by extending your legs.
3. Slowly return to the starting position by bending your knees.

5. Bulgarian split squats

Imagine a single-leg lunge with your back leg resting on a bench—that’s the basic idea behind this exercise.

It works wonders on your quads, hamstrings, and glutes, all while strengthening your balance for everyday activities. And it’s a fantastic bodyweight exercise to help improve your leg definition and stability.

How to do it:

1. Stand in front of a bench and place one foot on it.
2. Lower your hips until your front knee is bent at 90 degrees.
3. Push back up through your front heel.
4. Repeat on the other leg.

6. Calf raises

This simple exercise specifically targets the muscles in your lower legs, adding definition and a more sculpted look. So whether you perform them with your body weight or weights, calf raises are a great way to refine your leg definition and boost its strength.

How to do it:

1. Stand with your feet hip-width apart.
2. Raise your heels to stand on your toes.
3. Hold for a moment, then lower your heels back to the ground.

7. Step-ups

This exercise is a champion for building strength in your quads, glutes, and hamstrings.

But that’s not all. Step-ups mimic everyday movements like climbing stairs or walking uphill, making them a functional exercise that translates to real-world strength and stability.

How to do it:

1. Stand in front of a bench or step.
2. Step onto it with one foot, then bring your other foot up to meet it.
3. Step back down, one foot at a time.

8. Hamstring curls

Hamstring curls are like reverse leg extensions. One of the most effective leg workouts at the gym, it isolates and strengthens the hamstrings. Plus, it’s crucial for balanced leg development and injury prevention.

How to do it:

1. Lie face down on a leg curl machine and place your legs under the padded lever.
2. Curl your legs up towards your buttocks.
3. Slowly lower them back to the starting position.

9. Glute bridges

You may wonder how this exercise has anything to do with leg workouts. It’s because of this reason: with glute activation, you not only target the muscles of your derriere, but you also strengthen other key leg muscles. And this contributes to overall improved posture, stability, and lower body strength.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips towards the ceiling by squeezing your glutes.
3. Lower your hips back down with control.

10. Box jumps

This exercise combines cardio workouts and strength training, targeting your quads, hamstrings, glutes, and calves. By explosively jumping onto a box, you can develop lower body power and explosiveness, which are essential for activities like sprinting and jumping sports.

Here’s how to do it:

1. Stand in front of a sturdy box or platform.
2. Jump onto the box, landing softly on your feet. (Important note: Aim to land softly on the balls of your feet with your knees slightly bent. When you do so, you absorb the impact upon landing.)
3. Step back down and repeat.

10 at-home leg workouts

The reality is, some of us are just not gym people. In fact, a 2023 survey found that more than a quarter (37.9%, to be exact) of the 176,000 fitness enthusiasts surveyed preferred to work out at home.

But just because you may not be a gym person, that shouldn’t stop you from doing leg workouts at home.

Here’s a list that can add variety to your at-home exercises and help you build strength, endurance, and stability without the need for any equipment.

11. Wall sits

Wall sits are what they sound like—it’s like mimicking sitting in a chair but with your back pressed against the wall.

Don’t let the simplicity fool you, though. This isometric exercise packs a punch—it targets your quads, glutes, and core, building strength and endurance in these crucial muscle groups. 

How to do it:

1. Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle.
2. Hold the position for as long as you can, keeping your back flat against the wall.

12. Reverse lunges

This exercise offers a twist on the classic lunge exercise. Instead of stepping forward, you take a step backward with one leg. What this does is that it works your hamstrings and glutes in a different way.

This variation can be a great way to add challenge and target your lower body muscles from a new angle. 

How to do it:

1. Stand tall and step back with one leg, lowering your hips until both knees are bent at 90 degrees.
2. Push through your front heel to return to the starting position.
3. Repeat on the other leg.

13. Side lunges

Unlike traditional lunges that move you forward, side lunges involve stepping sideways. By lowering your body in this manner, you work your inner and outer thighs.

This unique exercise strengthens and tones your legs while improving your stability and coordination.

How to do it: 

1. Stand with your feet hip-width apart.
2. Step to the side with one leg, bending your knee and lowering your hips while keeping the other leg straight.
3. Return to the starting position and repeat on the other side.

14. Donkey kicks

Despite the funny name, donkey kicks are a simple yet effective bodyweight exercise. On all fours, you’ll lift one leg back in a kicking motion, which targets your glutes and hamstrings.

This exercise is a great way to sculpt and strengthen your lower body, especially your backside, without needing any equipment.

How to do it:

1. Get on all fours with your hands under your shoulders and knees under your hips.
2. Lift one leg towards the ceiling, keeping your knee bent.
3. Lower back to the starting position and repeat on the other leg.

15. Fire hydrants

You know when dogs mark their territory? That’s essentially what this exercise looks like: You’re on all fours, and you lift your leg to the side (without…marking your territory, of course).

Don’t be fooled by its playfulness, though. Fire hydrants are a great way to target your glutes, especially the often-neglected outer glutes. This exercise also improves hip mobility, which is crucial for flexibility and overall lower body health.

How to do it: 

1. Get on all fours.
2. Lift one leg to the side, keeping your knee bent at 90 degrees.
3. Lower back to the starting position and repeat on the other leg.

16. Standing leg circles

This exercise is all about making circular motions with your leg while standing on one foot. It’s a fantastic way to improve hip mobility, which is a crucial factor for flexibility and injury prevention. 

What’s more, the constant movement also engages your glutes, quadriceps, and hamstrings. And helps give your lower body a well-rounded workout.

How to do it:

1. Stand on one leg, with the other leg lifted slightly off the ground.
2. Make small circles with the lifted leg.
3. Reverse the direction after a set number of circles, then switch legs.

17. High knees

High knees involve running in place while pumping your knees up high towards your chest. It 1) is a fantastic way to get your heart rate up and 2) adds a cardio element to your leg workout.

But it goes beyond that. Doing this exercise targets your quadriceps, hamstrings, and glutes, which, in turn, strengthens and sculpts your lower body muscles.

How to do it:

1. Stand tall and run in place, lifting your knees to hip level with each step.
2. Keep a fast pace and pump your arms.

18. Bridge marches

This exercise is all about enhancing strength and stability in your lower body. When you lift your hips into a bridge position and then “march” your legs alternatively, it works on your glutes, hamstrings, and core.

How to do it: 

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips into a bridge position.
3. Lift one foot off the ground, keeping your hips level. Lower it and repeat with the other foot.

19. Chair squats

This is one of the leg workouts that require a prop—specifically, a chair. And all it involves you doing is sitting down in a chair and standing back up.

This motion targets your quadriceps, glutes, and hamstrings. And it’s so easy that beginners can do it.

How to do it:

1. Stand in front of a chair, facing away from it.
2. Lower yourself as if you are going to sit, but stop just before touching the chair.
3. Stand back up by pushing through your heels.

20. Frog jumps

Remember the fun of leaping around like a frog during recess? Well, it’s back… But this time as a powerful plyometric exercise.

It involves you being in a squat position and jumping forward. This motion targets your quadriceps, hamstrings, and glutes. 

And no doubt, it’s a fantastic way to bring back that childhood joy of movement while getting a serious cardio workout and building lower body strength. 

How to do it:

1. Start in a squat position.
2. Jump forward as far as you can, landing back in the squat position.
3. Repeat the jumps, maintaining good form.

5 leg workouts at the gym

If you are a gym person, the question is: What are some good leg workouts you can do? Here’s what Ronan suggests in the 10x Fitness Quest:

21. Lying leg raise

The lying leg raise is a seemingly simple movement that strengthens key areas in your lower core. As you raise your legs, your lower abdominal muscles contract to pull your pelvis off the ground. Additionally, your hip flexors and quadriceps work together to initiate and control the leg movement.

By incorporating lying leg raises into your routine, you can build core and leg strength. And that can lead to better stability and posture. 

How to do it:

1. Lie on your back with your legs straight.
2. Lift your legs towards the ceiling, keeping them straight.
3. Lower them back down with control, but don’t let them touch the ground.

Make it more challenging:

For a harder workout, place a dumbbell between your feet for added resistance.

22. Bent-leg L-sit

The bent-leg L-sit challenges your body to hold a modified “L” position. What does that look like? Well, imagine yourself sitting on an elevated surface (like a table) where your legs are hanging off the side. Lift your hips and legs off the surface while keeping your knees bent.

This exercise works wonders on your core muscles (and no doubt, it’s also an arm workout as you’re lifting yourself off the table). As you hold the position, your core engages to keep your body stable and prevent your back from arching. And to help maintain the lifted leg position, your hip flexors and quadriceps are put to work.

So with this exercise, your core strengthens, your hip mobility improves, and you develop better balance and stability.

How to do it:

1. Sit on an elevated surface with your legs bent and hands on the surface beside your hips.
2. Lift your body off the ground by pushing through your hands, keeping your legs bent. For added difficulty, place a dumbbell between your legs.

Make it more challenging:

For a harder workout, try this by sitting on the floor.

23. Unilateral banded leg extension

The unilateral banded leg extension gets specific about your quads. Here’s how: the band is looped around one ankle, and as you extend that leg straight, your quadriceps contract to forcefully straighten the knee joint.

Unlike traditional leg extensions that work both legs at once, this exercise uses a resistance band to target each quad individually. And when you do so, it improves muscle definition, stability, and overall leg strength.

How to do it:

1. Secure a resistance band to a sturdy object and loop it around your ankle.
2. Sit with your back straight and extend your leg forward, stretching the band.
3. Return to the starting position and repeat with the other leg.

Make it more challenging:

Do this exercise while standing. This variation also enhances balance and targets the quadriceps. Additionally, it engages the core for stability.

24. Machine leg extension

The machine leg extension takes the guesswork out of quad training. You’ll be comfortably seated on a machine with padded leg supports.

From this position, you extend your legs against a controlled weight stack. This helps with muscle building in your quadriceps.

How to do it:

1. Sit on the leg extension machine with your legs under the padded bar.
2. Extend your legs, lifting the weight with your quadriceps.
3. Lower the weight back down with control.

Make it more challenging:

Increase weight, slow down the movement, or shorten your rest period. You can also focus on single-leg extensions. 

25. Hip thrust

The hip thrust is both effective and versatile. It primarily targets your glutes as they contract to drive your hips upward. Additionally, your hamstrings and core muscles work together to stabilize your body throughout the movement.

When you strengthen these key muscle groups, it can lead to a sculpted lower body, improved core stability, and better overall athletic performance. 

Imagine sitting on the floor with your back against a bench and your feet flat on the ground. Now, let’s explore the proper form, variations, and benefits of incorporating hip thrusts into your workout routine.

How to do it:

1. Sit on the floor with your upper back against a bench 
2. Push through your heels to lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
3. Lower back down and repeat.

Make it more challenging:

You can make this one of those leg workouts with a barbell or a dumbbell. Just place it on your hips for added resistance.

BONUS: Sample leg workout session

Doing the leg workouts individually can definitely help with muscle building. But if you want to torch calories, boost your heart rate, and sculpt a toned lower body in less time, circuit training is the way to go.

The 10x Fitness Quest has a great 3x session you can try. This combination is designed to target all the big muscle groups in your legs. Here’s how you can do it:

Circuit overview:

• Exercises: Hip thrusts, leg raises, and leg extensions
• Format: Repeat the three exercises three times
• Timing: Each exercise follows a seven-second tempo (two seconds up, two seconds hold, three seconds down)
• Duration: Approximately 15–20 minutes

Instructions:

1. Hip thrusts
   • What it targets: Glutes and hamstrings
   • How to do it: Sit on the floor with your upper back against a bench and your feet flat on the ground. Place a weight (like a barbell or dumbbell) on your hips. Lift your hips towards the ceiling by squeezing your glutes. Hold for two seconds at the top, then lower back down in three seconds.
   • Tempo: 2 seconds up, 2 seconds hold, 3 seconds down
2. Leg raises
   • What it targets: Core and lower abs, but also engages your legs
   • How to do it: Lie flat on your back with your legs straight. Lift your legs towards the ceiling until they form a 90-degree angle with your torso. Hold for two seconds, then lower them back down slowly in three seconds.
   • Tempo: 2 seconds up, 2 seconds hold, 3 seconds down
3. Leg extensions
   • What it targets: Quadriceps
   • How to do it: Sit on a leg extension machine with your legs under the padded bar. Extend your legs fully while lifting the weight. Hold for two seconds at the top, then lower the weight back down in three seconds.
   • Tempo: 2 seconds up, 2 seconds hold, 3 seconds down

Keep in mind that it’s only a small part of your day. So push through and focus on how accomplished you’ll feel afterward.

FAQ

Why are leg workouts important?

There are people who hate leg day workouts and wonder, “Why are leg workouts so hard?” Then, there are people who love them.

But regardless of which camp you’re in, there are tons of benefits to strengthening the muscles in your lower body, including:

• Supporting neurological health and potentially slowing the progression of diseases like motor neuron disease and multiple sclerosis,
• Burning a lot of calories, which can help with weight management and fat loss,
• Improving your overall physical performance,
• Making everyday activities easier,
• Enhancing your balance and stability, and
• Maintaining proper posture.

How many leg workouts should I do?

There’s no set number of leg workouts, per se. It should really depend on your fitness level and goals. For most, committing two to three times a week to leg workouts is ideal. 

With that being said, it’s important to not overtrain your muscles. According to research, it could lead to constant fatigue, increased injuries, prolonged muscle soreness, and mood changes.

So if you’re a beginner, start with two, and as you get more advanced, then increase it to three. This gives your muscles enough time to recover between sessions while ensuring consistent progress.

How long should leg workouts be?

The length of your leg workouts can vary depending on the approach you take. According to Ronan, though, spending hours at the gym to see significant results isn’t necessary. Instead, 15 minutes, on average, is the amount of time you need to commit to per week…with the right leg workout strategy.

“The fitness systems that we have today, they were developed by athletes and sports coaches,” he explains, “and they had their entire day to dedicate themselves to it, right? So their game is to work harder.”

However, for busy people like moms, entrepreneurs, and anyone with a hectic schedule, this isn’t entirely practical. That’s why Ronan and the co-founder of the 10x Fitness Quest, Lorenzo Delano, designed the science-based program with short-burst exercises intense enough to stimulate muscle growth and strength in a fraction of the time. 

“Your training is not about how many calories you burn—that is not efficient; that takes a long time,” he adds. “Your training is about triggering your body’s adaptive response.”

So if you would like to opt to work out smarter, not harder, you can achieve great leg workout results in as little as 15 minutes.

Unleash your limitless

Leg day doesn’t have to be a dread anymore. With the right approach, you can achieve amazing results without spending hours in the gym.

That approach is Mindvalley’s 10x Fitness program—a revolutionary way to get fitter and stronger in just 15 minutes, twice a week. It’s the world’s most optimized exercise program, based on research by top fitness medicine experts.

“I am loving my body,” says Linda Williams, a 56-year-old training consultant from Stone Mountain, U.S.A. “Four days a week, less than 30 minutes a day, and I have literally redefined my body back to when I was in my 30s, spending six days a week, two hours a day in the gym.”

Want to do the same?

Join the free 10x Fitness masterclass with Vishen Lakhiani, Lorenzo Delano, and Ronan Oliveira. You’ll learn their secrets on how to get in the best shape of your life with a science-backed workout.

And the great thing about it? It cuts out 90% of the usual exercise time—that’s time you can be using to do other great things in your life.

Welcome in.