The moves, by muscle
Quads: 34 moves
- Back Squat Barbell
- Front Squat Barbell
- Leg Press Machine
- Bulgarian Split Squat Dumbbell
- Walking Lunge Dumbbell
- Goblet Squat Kettlebell
- Hack Squat Machine
- Smith Machine Squat Smith machine
- Pause Squat Barbell
- Belt Squat Machine
- Reverse Lunge Dumbbell
- Step-Up Dumbbell
- Pendulum Squat Machine
- V-Squat Machine
- Single-Leg Press Machine
- Smith Machine Split Squat Smith machine
- Front-Rack Kettlebell Squat Kettlebell
- Box Squat Barbell
- Heel-Elevated Goblet Squat Kettlebell
- Deficit Reverse Lunge Dumbbell
- Front-Foot-Elevated Split Squat Dumbbell
- Sled Push Other
- Bodyweight Squat Bodyweight
- Split Squat Bodyweight
- Reverse Nordic Curl Bodyweight
- Pistol Squat Bodyweight
- Skater Squat Bodyweight
- Box Jump Bodyweight
- Broad Jump Bodyweight
- Leg Extension Machine
- Wall Sit Bodyweight
- Spanish Squat Band
- Terminal Knee Extension Band
- Banded Hip Flexor March Band
Hamstrings: 16 moves
- Romanian Deadlift Barbell
- Stiff-Leg Deadlift Dumbbell
- Nordic Curl Bodyweight
- Cable Romanian Deadlift Cable
- Good Morning Barbell
- Glute-Ham Raise Other
- Kettlebell Romanian Deadlift Kettlebell
- Single-Leg Romanian Deadlift Dumbbell
- Sled Drag Other
- Broomstick Hip Hinge Other
- Banded Good Morning Band
- Assisted Nordic Curl Band
- Leg Curl Machine
- Seated Leg Curl Machine
- Standing Leg Curl Machine
- Banded Hamstring Curl Band
Glutes: 14 moves
- Hip Thrust Barbell
- Kettlebell Swing Kettlebell
- Glute Bridge Bodyweight
- Cable Pull-Through Cable
- Hip Thrust Machine Machine
- Smith Machine Hip Thrust Smith machine
- B-Stance Hip Thrust Barbell
- Kettlebell Deadlift Kettlebell
- Curtsy Lunge Dumbbell
- Single-Leg Glute Bridge Bodyweight
- Glute Kickback Machine Machine
- Cable Glute Kickback Cable
- Frog Pump Bodyweight
- Fire Hydrant Bodyweight
Calves: 6 moves
- Standing Calf Raise Machine
- Seated Calf Raise Machine
- Single-Leg Calf Raise Bodyweight
- Donkey Calf Raise Machine
- Leg Press Calf Raise Machine
- Smith Machine Calf Raise Smith machine
Adductors: 6 moves
- Lateral Lunge Dumbbell
- Cossack Squat Bodyweight
- Adductor Machine Machine
- Copenhagen Plank Bodyweight
- Cable Hip Adduction Cable
- Short-Lever Copenhagen Plank Bodyweight
Abductors: 6 moves
- Hip Abduction Machine
- Banded Lateral Walk Band
- Cable Hip Abduction Cable
- Clamshell Band
- Monster Walk Band
- Side-Lying Leg Raise Bodyweight
Tibialis: 5 moves
- Tibialis Raise Bodyweight
- Wall Tibialis Raise Bodyweight
- Weighted Tibialis Bar Raise Other
- Resistance Band Dorsiflexion Band
- Heel Walks None
Questions
What are the best legs exercises?
Start with one compound movement per muscle: Back Squat, Romanian Deadlift, Hip Thrust, Standing Calf Raise and Lateral Lunge. Each has a page with the form cues and swaps for home and gym.
How many sets should I do for the legs each week?
A common guideline is 10 to 20 hard sets per muscle a week, spread over two or more sessions. It is a guideline, not a target: fewer sets done well still build strength.