For legs only
LEG exercises build strength, stability and endurance in the lower body, supporting better movement, posture and balance. Strong legs improve athletic performance, enhance mobility, and reduce the risk of injury.
“Additionally, because they target large muscle groups, leg exercises help boost metabolism, aid in weight management, and support overall functional fitness,” said personal trainer Michael Lawrence.
“Leg exercises are also crucial for circulation because they help pump blood back to the heart, especially from the lower extremities. When you engage leg muscles, it stimulates blood flow, reduces the risk of blood pooling, and helps prevent issues like varicose veins and deep vein thrombosis. Improved circulation from leg workouts also ensures better oxygen and nutrient delivery throughout the body, enhancing overall vascular health and reducing fatigue.”
Here are five effective exercises that Lawrence says focus specifically on building strength and endurance in the legs.
Squats
These target the quadriceps, hamstrings, glutes, and calves.
How to do it: Stand with feet shoulder-width apart, bend your knees, and lower your hips as if you’re sitting back into a chair. Keep your chest up and knees aligned over your toes, then push through your heels to return to standing.
Variations: Bodyweight, goblet squats (with a dumbbell), or barbell squats.
Lunges
These target the quadriceps, hamstrings, and glutes.
How to do it: Stand with feet together, take a step forward, and bend both knees to lower your body until both legs form a 90-degree angle. Push through your front heel to return to the starting position, then switch legs.
Variations: Walking lunges, reverse lunges, or Bulgarian split squats.
Leg press
These target the quadriceps, hamstrings, glutes, and calves.
How to do it: Sit on a leg press machine, place your feet shoulder-width apart on the platform, and press it away by extending your legs. Slowly bend your knees to lower the platform back down.
Tip: Keep your knees aligned with your toes and avoid locking your knees at the top.
Calf raises
These target the calves (gastrocnemius and soleus).
How to do it: Stand with your feet hip-width apart, raise your heels to lift up onto the balls of your feet, then lower back down slowly.
Variations: Bodyweight, using a calf raise machine, or holding weights for extra resistance.
Hamstring curls
These target the hamstrings.
How to do it: Lie face down on a leg curl machine and place your legs under the padded bar. Curl your legs by bringing your heels towards your glutes, then slowly lower back down.
Variations: Seated or standing hamstring curls.
“These exercises can be done with or without weights, depending on your fitness level and goals,” Lawrence said. “They’re all effective for developing strength, power, and endurance in the legs.“
