Leg and glute exercises
The legs are the largest muscle group in the body: the quads on the front of the thigh, the hamstrings on the back, the glutes and adductors, the calves and the tibialis anterior. Squats and presses mostly load the quads and glutes, hip hinges load the hamstrings and glutes, and isolation work fills in the calves and adductors. Below are all the leg and glute exercises, sorted by muscle, with technique and a load map.
How to train it
Every week, do at least one squat or press (Back squat, Leg press, Bulgarian split squat) and one hip hinge (Romanian deadlift, Good morning). For the glutes add Hip thrust or Cable glute kickback, for the calves — Standing calf raise. At home, Goblet squat with a dumbbell, Lunges and Glute bridge cover it. For most people 12–20 hard sets a week is enough for the legs.
Exercises by muscle
All legs exercises 26 exercises
Weekly sets for this group in ready-made programs
A set counts once for the group even when several of its muscles work, and as half a set where the group only assists. The training log counts the same way.
Other muscle groups
See how much work each of your muscles gets
GymAssist paints a 40-muscle map from your sets, shows lagging muscles and forecasts recovery.
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