Leg Exercises

🦵 Quadriceps Workouts

(Targeting: Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)

Barbell

• Lunge / Rear Lunge – Step forward or back with barbell for unilateral quad activation.
• Single Leg Split Squat / Split Squat – One leg back on bench or ground for isolated loading.
• Single Leg Squat – Advanced unilateral squat with full range.
• Squat / Front Squat – Core compound lifts for quad-dominant development.
• Trap Bar Squat – Neutral grip reduces shear and emphasizes quads.
• Step-up – Drive through front foot, activating quads and glutes.

Cable

• Rear Lunge / Split Squat – Use cable resistance to control the descent.
• Squat – Cable goblet squat with constant tension.
• Step Down / Step-up – Eccentric control with foot on platform.

Dumbbell

• Lunge / Rear Lunge / Split Squat – Hold weights at side or racked.
• Squat / Front Squat – Front-loaded dumbbells increase quad engagement.
• Step-up / Step Down – Great for single-leg strength and control.

Lever (Plate Loaded)

• Leg Extension – Isolate quads, especially for hypertrophy.
• Leg Presses (45°, Lying, Seated) – Foot positioning affects quad/glute emphasis.
• Single Leg Squat (Plate Loaded) – Machine-assisted single-leg squat.
• Split Squat / Squat – Add volume with guided resistance.

Barbell Machine

• Squat Machine Variations – May refer to hack squat or Smith machine for barbell simulation.

Lever (Selectorized)

• Leg Extension – Precise isolation of the quadriceps.
• Leg Presses / Seated Leg Press – Selectorized resistance for easy drop sets.
• Squat / V-Squat – Vertical squat variation with back support.

Sled

• Leg Presses (45°, Lying, Seated Modified) – Versatile, high-load quad developer.
• Squat / Hack Squat – Sled-guided squats with deep range for VMO targeting.

Smith Machine

• Rear Lunge / Squat – Guided bar path great for beginners or isolation.

Weighted

• Single Leg Squat – Use dumbbells or weighted vest for load.

Body Weight

• Rear Lunge / Lunge / Split Squat / Single Leg Split Squat – Basic variations.
• Single Leg Squat / Box Squat / Pistol Squat – Build control and joint stability.
• Squat / Step-up / Step-down – Use stairs, benches, or plyo boxes.

Self-Assisted

• Single Leg Squat (Leg Wrapped) – Use TRX or pole for assistance.
• Squat / Step Down – Assist with hands or pole as needed.

Suspended

• Single Leg Squat / Split Squat – Use TRX or rings for instability challenge.

Stretch

• Kneeling / Lever / Lying Side / Standing – Basic quad lengthening.
• PNF Lying (Prone) Quadriceps Stretch – Contract-relax method for deep stretch.
• Dynamic Walking Quadriceps Stretch – Great pre-workout mobility drill.

🧠 Hamstrings Workouts

(Targeting: Biceps Femoris, Semitendinosus, Semimembranosus)

Barbell

• Glute-Ham Raise – Loaded variation for powerful hamstring recruitment.
• Good-morning – Hip hinge that emphasizes hamstrings and glutes.
• Hyperextension / 45° Hyperextension – Posterior chain-focused.
• Straight-leg Deadlift / Straight-back – Key compound for hamstring length under tension.

Cable

• Lying Leg Curl / Standing Leg Curl – Isolate hamstrings with tension at contraction.
• Straight-back Straight-leg Deadlift – Controlled hinge with constant tension.

Dumbbell

• Straight-back Straight-leg Deadlift – Great for unilateral or bilateral use.

Lever (Plate Loaded)

• Kneeling / Lying / Seated Leg Curl – Adjust angles for full hamstring coverage.
• Straight-back Straight-leg Deadlift – Hamstring-dominant hinge variation.

Lever (Selectorized)

• Bent-over / Kneeling / Lying / Seated / Standing Leg Curl – Total hamstring targeting with different joint angles.

Smith Machine

• Good-morning / Straight-leg Deadlift – Use for safer form and controlled tempo.

Weighted

• Glute-Ham Raise / Hyperextension / 45° Hyperextension – Use plate or band resistance.

Band-Assisted

• Hamstring Raise – Add assistance at sticking points.

Body Weight

• Hyperextension (45°) – Arms positions vary tension (crossed, behind neck, arms up).
• Glute-Ham Raise – Use GHD or bench.
• Single Leg Hanging Hamstring Bridge – Advanced stability + hamstring engagement.
• Single Leg 45° Hyperextension
• Straight Hip Leg Curl (on Ball) – Swiss ball or sliders for dynamic curls.

Self-Assisted

• Inverse Leg Curl – Use arms or support to control body descent and return.

Suspended

• Leg Curl / Hanging Leg Curl / Straight Hip – Use TRX or rings for instability challenge.

Stretch

• Lever / Seated / Lying / PNF / Single Leg Variations – Target full hamstring mobility.
• Dynamic Soldier Kick – Best pre-workout drill for hamstrings.

🧲 Hip Adductors Workouts

(Targeting: Adductors, Pectineus, Gracilis)

Cable

• Hip Adduction – Pull leg inward for inner thigh activation.

Lever (Plate Loaded)

• Seated Hip Adduction – Control resistance as you squeeze legs together.

Lever (Selectorized)

• Seated / Standing Hip Adduction – Machine-guided adductor work.

Weighted

• Lying Hip Adduction – Use ankle weights or sandbag for resistance.

Suspended

• Side Bend (Obliques + Adductors)

Stretch

• Lever Adductor Stretch
• PNF Bent Leg Groin Stretch
• Lying Wall Groin Stretch
• Seated Groin (Chair or Bench)
• Side Lunge
• Seated Adductor Magnus Stretch
• Seated Single Leg Stretch

🧠 Pro Tip for Adductor Magnus (Ischial Fibers):

• Use wide-stance squats, lunges, and split squats.
• Perform single-leg presses with the non-working leg positioned lower or back to increase posterior fiber recruitment.

✅ Training Guidelines:

• Frequency: Train legs 2–3x per week with emphasis on quads, hamstrings, and adductors across sessions.
• Volume: 3–5 sets of 8–12 reps for hypertrophy; 5–8 reps for strength.
• Tempo: Slow eccentric (3–4 seconds) for leg extensions/curls. Explosive on concentrics.
• Rest: 60–90 seconds for hypertrophy, 2–3 minutes for heavy compound lifts.