Leg exercises that can help strengthen and build leg muscle include squats, stiff-leg deadlifts, lunges, leg press, and hip thrusts. These exercises should ideally be done with guidance from a fitness professional to help prevent injuries.

These exercises can be done by gradually increasing weight, or using methods such as bi-sets or drop sets. In a drop set, the weight and number of repetitions are reduced with each set, without resting in between.

Leg exercises can build muscle, tone the lower body, and improve balance. For best results, combine them with a healthy, balanced diet.

Leg day workout

According to the CDC, adults should engage in strength training exercises at least 2 days per week, targeting all major muscle groups, including the legs and hips.

Leg exercises that can help build the glutes, calves, and thighs include:

1. Squats

Squats can be done using body weight, a dumbbell, or a barbell. They should be done with guidance from a fitness professional to help prevent injuries.

How to do it: Stand with your feet hip-width apart and hold the dumbbell in front of your body, close to your chest. Keep your spine straight and your core engaged throughout the exercise.

Take a big inhale and lower your body until your thighs are parallel to the floor. As you exhale, push through your heels to return to the starting position.

In addition to working the glutes, squats also work the quadriceps, core, and back.

2. Lunges

Lunges help strengthen and build muscle in the glutes, thighs, and calves.

How to do it: Stand upright and step forward with one leg. Slowly bend both knees until the front thigh is parallel to the floor and the back knee nearly touches the ground. Push through the heel of the front foot to return to the starting position.

Repeat 8 to 15 times on each leg, or as advised by a fitness professional.

3. Bulgarian split squats

The Bulgarian split squat works the quadriceps and glutes, helping promote muscle growth in these areas.

How to do it: Stand with your back facing a bench or chair. Step one foot forward and place the top of your back foot on the bench or chair.

Engage your core, then lower your body by bending your front knee, bringing your back knee toward the floor. Push through your front foot to return to the starting position, keeping a slight bend in the knee. Repeat for the desired number of repetitions. Switch legs and perform the same movement on the other side.

You can perform this exercise using just your body weight or by holding a dumbbell in each hand.

4. Stiff-leg deadlifts

The stiff-leg deadlift targets the hamstrings and glutes, helping build stronger, more defined legs.

How to do it: Stand upright with your feet hip-width apart, holding a dumbbell or barbell of appropriate weight. Keep your spine neutral and your core engaged.

With your legs straight, hinge at the hips by pushing them backward while slightly leaning your torso forward. Keep your arms straight and close to your thighs throughout the movement. Lower your torso as far as you can without rounding your back or bending your knees. Return to the starting position by driving your hips forward.

A variation of this exercise is the single-leg stiff-leg deadlift. In this version, one leg remains slightly bent and grounded while the other extends behind you during the movement.

5. Deadlifts

The deadlift is a compound exercise that targets the hamstrings and glutes, helping build stronger, more muscular legs.

How to do it: Stand with your feet hip-width apart and bend down to grip the barbell, keeping your spine neutral.

Lift the weight by straightening your legs until the bar reaches thigh height. Avoid leaning your upper body backward at the top.

6. Sumo squats

The sumo squat helps build stronger, thicker legs by targeting the quadriceps, glutes, and inner thighs.

How to do it: Stand with your feet wider than hip-width apart, toes slightly turned outward. Hold the weight in front of your body, letting it hang toward the floor, and lower into a squat while keeping your core engaged.

Aim to bring your hips just below knee level. Push through your feet to return to the starting position, then repeat.

7. Hip thrusts

The hip thrust is an effective exercise for building stronger, fuller legs, as it targets the glutes, thighs, and hips.

How to do it: Lie on your back with your knees bent, feet flat on the floor, and legs hip-width apart. Lift your hips toward the ceiling while engaging your glutes and core, keeping your shoulders on the floor. Lower your hips with control, stopping just before they touch the ground, then lift again.

You can increase the intensity by placing a weight plate or dumbbell across your hips.

8. Seated leg curls

The seated leg curl helps build thicker legs by strengthening and promoting muscle growth in the hamstrings.

How to do it: Sit on the machine and adjust the seat so your back is supported. Select an appropriate weight, place your ankles under the padded roller, and bend your knees to perform the movement.

9. Leg press

The leg press targets the muscles at the front and back of the thighs, as well as the glutes, making it an effective exercise for building stronger, more developed legs.

How to do it: Make sure the machine is locked and add weight as recommended by a fitness professional. Sit with your back straight and your head supported against the backrest. Place your feet hip-width apart on the platform, keeping your heels firmly supported.

Hold the side handles, unlock the machine, and push the platform away through your heels. Extend your legs slowly and in a controlled manner, avoiding sudden movements or locking your knees at the top. Then, gradually return to the starting position.

10. Leg extension

The leg extension is an isolation exercise that targets the quadriceps, making it effective for building stronger, more muscular legs.

How to do it: Sit on the machine and adjust the backrest so your back is fully supported. Select an appropriate weight, then position your feet behind the padded bar.

Take a deep breath in, then exhale as you extend your legs until they are straight. Pause briefly at the top of the movement. Inhale again as you slowly lower your legs back to the starting position. Repeat for 3 to 4 sets of 8 to 15 repetitions.

Throughout the exercise, keep your spine aligned, your core engaged, and your glutes in contact with the bench to maintain proper form.

11. Calf raises

Calf raises are an effective exercise for building stronger, more defined calf muscles. They can be performed standing or seated, using body weight alone or added resistance such as dumbbells, weight plates, or a barbell.

How to do it: Stand with your hands supported against a wall or stable surface. Rise onto the balls of your feet, then slowly lower your heels back down without fully resting them on the floor.

You can also perform the exercise on a step by placing only the balls of your feet on the edge. Lower your heels below the step to stretch the calves, then lift back up and repeat the movement.

For the seated variation, sit with a dumbbell resting on each knee. Keeping the balls of your feet on the floor, raise your heels, then lower them back down and repeat.

Check out more calf exercises you can add to leg day.

Leg Exercises: 11 Moves to Build Muscle