- Squats: Squats are a compound exercise that targets the quadriceps, hamstrings, and glutes. Stand with a barbell on your upper back, descend into a squat position by bending your knees, and then drive back up to a standing position.
- Lunges: Lunges target the quadriceps, hamstrings, and glutes. Step forward with one leg, lower your body until both knees are at 90-degree angles, and then push back up to the starting position. Repeat with the opposite leg.
- Deadlifts: Deadlifts primarily target the hamstrings and glutes while also engaging the quadriceps and lower back. Stand with a barbell in front of you, bend at the hips and knees to grip the bar, and then lift the barbell by extending your hips and knees.
- Leg Press: The leg press machine is effective for targeting the quadriceps, hamstrings, and glutes. Sit on the machine with your feet shoulder-width apart on the footplate, push the plate away from you by extending your legs, and then return to the starting position.
- Bulgarian Split Squats: This exercise targets the quadriceps, hamstrings, and glutes. Stand with one foot positioned behind you on a bench or step, lower your body into a lunge position, and then push back up to the starting position. Repeat with the opposite leg.
- Glute Bridges: Glute bridges primarily target the glutes while also engaging the hamstrings. Lie on your back with your knees bent, lift your hips off the ground, and squeeze your glutes at the top. Lower your hips back down and repeat.
- Calf Raises: Calf raises target the calf muscles. Stand with your feet shoulder-width apart, raise your heels off the ground by extending your ankles, and then lower your heels back down. You can perform calf raises on a raised platform or using a calf raise machine.
- Step-Ups: Step-ups target the quadriceps, hamstrings, and glutes. Stand in front of a step or platform, step onto it with one foot, and then drive your body up by extending your hip and knee. Step back down and repeat with the opposite leg.
- Romanian Deadlifts: Romanian deadlifts primarily target the hamstrings and glutes. Stand with a barbell in front of you, hinge at the hips while keeping your back straight, and lower the barbell down your legs until you feel a stretch in your hamstrings. Return to the starting position by extending your hips.
- Leg Extensions: Leg extensions isolate the quadriceps. Sit on a leg extension machine with your legs positioned under the padded bar, extend your legs to lift the weight, and then lower them back down to the starting position.
