Leg Workout Exercises Anatomy

This is a complete list/menu of Leg exercises for men or women. If you need to discuss how to perform these Leg exercises please post them in our Exercise Forum under the heading of the exercise.

Leg Workout Exercise Links Muscle Menu

Leg Isolation Exercises
Leg Compound Exercises
Dumbbell Leg Exercises
Barbell Leg Exercises
Cable Leg Exercises
Ball Leg Exercises
Calisthenics Leg Exercises
Machine Leg Exercises
Leg Exercises / Muscle Forum Discussions
Leg Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Lying Leg Raises / Throwdowns- Leg Exercise: Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground....

Abdominal, Lower Abdominal, Belly, Stomach, Lower Back, Hip Flexors, Core Strength, Washboard, Upper Body,

Calf Raises on Leg Press Machine- Leg Exercise: This exercise is an alternate if your gym does not have a calf machine. Begin the machine calf raise by pressing up the weight with your feet firmly on the platform. (WARNING:...

Calf, Calves, Gastrocnemius, Machine, Isolation, Lower Body,

Donkey Calf Raises- Leg Exercise:
Place your toes on the edge of a block and lean forward onto a bench or table for support. Have a partner sit across your hips to provide resistance (make sure they are not pl...

Calf, Gastrocnemius, Isolation, Legs, Machine, Lower Body,

Seated Calf Raises- Leg Exercise:
Sit on the machine with your thighs underneath the pads with your toes on the bottom pad. Lower your heels as low as you can and then raise them as high as you can. Repeat.

Calf, Gastrocnemius, Soleus, Isolation, Legs, Machine, Lower Body,

Exercise Ball Hamstring Curls- Leg Exercise: This hamstring isolation exercise can be performed by lying in a bridge position with your hips completely off the floor and your weight entirely on your shoulders using your arms ...

Hamstring, Legs, Lower Body, Exercise Ball, Isolation, Swiss Ball, Home, Advanced,

Straight Leg Deadlifts- Leg Exercise:
While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w...

Hamstrings, Gluteus Maximus, Legs, Butt, Barbbell, Compound, Lower Body, Upper Body,

Leg Curl or Hamstring Curl- Leg Exercise: Lie on the machine comfortably while hooking your legs underneath the pad. Then raise the weight until confortable, while holding on to the hand grips (as shown).

Sp...

Hamstrings, Isolation, Machine, Lower Body,

One Legged Smith Split Squat- Leg Exercise: Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...

Hamstrings, Rectus Femoris, Thigh, Gluteus Maximus, Quadricep, Butt, Legs, Barbell, Smith Machine, Compound, Lower Body,

Deadlift (Bent Leg)- Leg Exercise: Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ...

Hamstrings, Thigh,Thigh, Quadricep, Gluteus Maximus, Lower Back, Erector Spinae, Compound, Lower Body,

Hip Adductor- Leg Exercise: Sit in machine with inside of each thigh placed against pads. Slowly move each thigh toward the center of the body. Slowly move each thigh away from the center of the body to compl...

Inner Thigh, Hip Adductor, Legs, Isolation, Lower Body,

Exercise Ball Leg Lifts- Leg Exercise: This exercise should only be performed by advanced exercisers and should begin by having your hands firmly on the floor with your lower body as shown. Now begin to raise one leg ...

Leg, Butt, Glutes, Gluteus Maximus, Calisthenics, Bodyweight, Home, Advanced, Stability, Exercise Ball, Stability Ball, Swiss Ball,

Walking Lunges- Leg Exercise: To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the...

Legs, Rectus Femoris, Thigh, Hamstrings, Quadricep, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Twisting Leg Raises- Leg Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towa...

Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard,

Exercise Ball Abdominal Leg Raises- Leg Exercise: The exercise ball leg raises exercise can be performed by having an exercise ball between your legs gripped tightly by your ankles. Begin by raising your legs straight upwards kee...

Lower Abdominal, Hip Flexors, Abs, Isolation, Core Strength, Belly, Stomach, Six Pack,

Squats (Elastic Band)- Leg Exercise: Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ...

Lower Body, Gluteus Maximus, Rectus Femoris, Thigh, Legs, Quadricep, Butt, Hamstrings, Compound,

Cable Bent-Leg Deadlift- Leg Exercise: To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...

Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable,

Hip Abduction- Leg Exercise: Sit in machine with the inside of each thigh placed against pads. Slowly move each thigh away from the center of the body. Slowly move each thigh toward the center of the body to ...

Outer Thigh, Hip Abductor, Legs, Isolation, Lower Body,

Wide Stance Squats (Duck Squats)- Leg Exercise:
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall...

Quadricep, Hamstrings, Adductors, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Front Squats- Leg Exercise:
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ...

Quadricep, Hamstrings, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Split Lunge on the Ball- Leg Exercise: Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus ,Hamstrings, Butt, Legs,, Dumbbell, Compound, Lower Body,

Elastic Band Lunges- Leg Exercise: Start with the band underneath your feet with one leg out in front and one leg behind you. Now without letting your knee go over your toe let your body come down and without letti...

Quadricep, Rectus Femoris, Thigh, Gluteus Maximus, Legs, Hamstrings, Butt, Elastic Band, Lower Body, Exercise Band,

Push Press - Leg Exercise: This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body,

Safety Squats- Leg Exercise: A safety squat is identical to a regular 90 degree bent leg toes straight ahead squat except a special bar is used. The bar allows easy entry into a deep squat which keeps your ba...

Thigh, Gluteus Maximus ,Quadricep, Hamstrings, Butt, Legs, Barbell, Lower Body,

DeadLift- Leg Exercise: To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).

Thigh, Gluteus Maximus, Erector Spinae/ Lower Back Quadricep, Butt, Legs, Compound, Upper Body, Lower Body, Hamstrings,

Ball Squats- Leg Exercise: Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt...

Thigh, Gluteus Maximus, Legs, Quadricep, Butt, Hamstrings, Compound, Lower Body,

Squats- Leg Exercise: With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Barbell, Compound, Core Strength, Lower Body,

Lunges- Leg Exercise: Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Dumbbell, Compound, Lower Body,

Power Clean (Hang Clean)- Leg Exercise: Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...

Thigh, Legs, Back, Back, Latissimus Dorsi, Rhomboids, Gastrocnemius, Calf, Compound, Upper Body, Lower Body,

Step Ups- Leg Exercise: Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l...

Thigh, Legs, Hamstrings, Compound, Calves, Calf, Gastrocnemius, Compound, Dumbbell, Lower Body,

Leg Press- Leg Exercise: Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...

Thigh, Lower Body, Rectus Femoris, Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Machine, Compound,

Leg Extension- Leg Exercise: To perfrom the leg extension, sit comfortably in the leg extension machine. Keeping your back and head straight, raise the weight until it is straight (as shown). Then proceed to...

Thigh, Rectus Femoris, Quadricep, Isolation, Machine, Lower Body,

Biceps Femoris or Leg Muscle Anatomy and Overview

Hamstring, Hamstrings, Leg, Legs, Hammy, Biceps Femoris, Hams, Lower Body anatomy picture

Hamstrings are extremely important to work for any type of athlete. Quadriceps and Hamstrings should be given equal attention to avoid injury. Biceps Femoris are made up of 2 main and 2 smaller muscles.

Leg Function

The function of the Biceps Femoris (Hamstrings) are for knee flextion, external rotation and interal rotation. Also it extension of the hip.

Leg Origin

The origin of the hamstrings are at the ishial tuberosity and posterior of the femur.

Leg Insertion

The hamstrings insert onto the Tibia at the lateral condyle and medial condyle. Two of the biceps femoris insert onto the head of the fibula.

Leg Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Leg' are: Hamstring, Hamstrings, Leg, Legs, Hammy, Biceps Femoris, Hams, Lower Body

Gastrocnemius or Leg Muscle Anatomy and Overview

calf, calves, lower leg, Gastrocnemius, Lower Body, gastrocs anatomy picture

The gastrocnemius (calf) has two heads. The medial head and lateral head.

Leg Function

The function of the gastrocnemius is ankle plantar flexion and knee flexion.

Leg Origin

The origin of the gastrocnemius attaches to the posterior medial condyle on the femur.

Leg Insertion

The calf inserts onto the achilles tendon on the calcaneous.

Leg Training

The calf can be trained more often than other muscles but keep at least 24-48 hours of rest between heavy training.

Leg Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Leg' are: calf, calves, lower leg, Gastrocnemius, Lower Body, gastrocs

Quadricep or Leg Muscle Anatomy and Overview

Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body anatomy picture

Quadriceps or Rectus Femoris is perhaps one of the largest muscle groups in your body and should be trained with the same intensity as your Biceps Femoris or Hamstrings. Quadriceps are extremely important for many for many athletes.

Leg Function

The function of the quadriceps or Rectus Femoris are for knee extension and hip flexion.

Leg Origin

The origin of the quadriceps attach onto the Illiac Spine of the Ilium and the lateral, anterior and medial surface of the femur.

Leg Insertion

The quadriceps insert onto the patellar tendon of the Tibia.

Leg Training

Training recommendations for the quadriceps should consist of many major compound exercises such as the squat, lunge, jump squat, and deadlift.

Leg Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Leg' are: Quadriceps, Rectus Femoris, Thighs, Inner Thigh, Outer Thigh, Quads, Legs, Lower Body

What if I have fatty Leg? What exercises can I do to reduce fat on my Leg muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Leg. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Leg. In other words, specifically exercising your Leg will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Leg Pain?

Leg pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Leg muscle.

Note: If pain in your Leg muscle persists please consult a doctor immediately.

Leg Cardiovascular Exercises

Picture	Name of Cardiovascular Exercise	Muscle Group
	Hockey	gluteus maximus, rectus femoris, biceps femoris, serratus anterior, biceps brachii, gastrocnemius (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Squash	Quadricep, rectus femoris, biceps femoris, gluteus maximus, forearm extensors and flexors, latissimus dorsi, (Legs, Butt, Quadriceps, Hamstrings, Calf)
	Stepper	Rectus Femoris , Gluteus Maximus , Hip Flexors , Gastrocnemius ,biceps femoris (Quadriceps, Hamstrings, Legs, Butt, Calf)
	Rowing Ergometer	Rectus Femoris , Gluteus Maximus , Rhomboids , Brachialis , Latissimus Dorsi ,Biceps Brachii ,Biceps Femoris, Gastrocnemius (Back, Arms, Legs)
	Shuttle Run	Rectus Femoris, Gastrocnemius, Biceps Femoris, Hip Flexors (Quadriceps, Calf, Hamstrings, Butt, Legs)
	Treadmill	Rectus Femoris, Gluteus Maximus, Bicep Femoris, Hip Flexors, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Recumbent Bike	Rectus Femoris, Gluteus Maximus, Hip Flexors, Biceps Femoris, Gastrocnemius (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)
	Elliptical or Cross Trainer	Rectus Femoris,Gluteus Maximus,Bicep Femoris, Hip Flexors (Legs, Butt, Quadriceps, Hamstrings, Calf, Thigh)

Leg
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	Burpee: Start by standing tall and then drop to your hands and end up in push-up form (this may take some practice before you try this at 100% intensity). Stand up as quickly as you can a...	Chest, Triceps, Deltoids, Legs, Stabilizers (Pectoralis Major, Shoulder)
	One Foot Box Jumps: Start on one side of the box/bench/whatever with one leg off the ground, then squat down and jump over the box/bench/whatever landing on the same foot. This exercise is slightly d...	Gastrocnemius, Rectus Femoris, Biceps Femoris, Gluteus Maximus (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Side Box Jumps: Start on one side of the box/bench/whatever in a squat position. Jump up pushing off horizontally while tucking your knees into your chest. Land with two feet on the other side o...	Rectus Femoris, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Jump Rope: Start with a skipping rope and jump while the rope is going underneath your feet. Visit http://www.erso.org/ for a complete description of how t...	Rectus Femoris, Gluteus Maximus, Biceps Femoris, Gastrocnemius, Forearm Flexors (Legs, Butt, Quadriceps, Hamstrings)
	Double Knee Jumps: Start by standing in a squat position. Jump up with two feet while tucking your knees into your chest. Return to the starting position. This exercise is VERY important for most ...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings)
	Double Stair Jumps: Start by standing infront of a set of stairs in a squat position. Jump with two feet bringing your knees to your chest while jumping to the stairs infront of you. Repeat this proce...	Thigh, Biceps Femoris, Gluteus Maximus, Gastrocnemius (Legs, Butt, Thigh, Quadriceps, Hamstrings, Calf)

Leg Pilate Exercises

Image	Name of Pilate	Muscle Group
	Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly bring them all the way behind your head while stabilizing with your arms. Now, brin...	Abdominals, Hamstrings, Biceps femoris, Latissimus dorsi, Back, Upper Body
	One Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your leg without it hitting the floor and return to the starting position. You can als...	Abdominals, Hip flexors, Rectus femoris, Thigh, Upper Body
	Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs behind your head with your legs straight. Open your legs and return to the starti...	Abdominals, Lower Abdominal, Hip flexors, Latissimus Dorsi, Back, Upper Body
	Double Leg Roll Up (hard): Start by sitting down with your feet together (like a groin stretch) now grab your ankles with both hands and while balancing on your bum (you should be in a v sit). Now lower you...	Abdominals, Lower Abdominal, Hip flexors, Stabilizers, Rectus Femoris, Thigh
	Leg Kicks : Start with your body in a pike position with your legs slightly out to the front. Now bring your one leg behind your body (staight leg) and then bring it foreward all under contro...	Abdominals, Lower Abdominal, Rectus Femoris, Thigh, Hip Flexors, Leg
	Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now raise your torso slightly and lift your arms keeping them straight and complete...	Abdominals, Shoulders, Anterior Deltoids, Rectus Femoris, Thigh, Upper Body, Lower Body
	Leg Curl and Back Hyperextension: Start by lying face down with your hands behind your back (as shown). Now with curl your legs behind you and complete 2 fast repetitions then lower your legs. Now lift your torso...	Lower back, Erector Spinae, Hamstrings, Biceps Femoris, Lower Body

Leg Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Standing Hamstring Stretch: Start by having your legs straight and lower your body while keeping your legs straight as you can. Go down until you can feel the stretch. This exercise is great for any ...	Biceps Femoris, Gluteus Maximus (Butt, Hamstrings, Legs)
	Butt and Hamstring Stretch: Start lying down on the ground and lift one leg up while holding your knee into your body until you feel the stretch. This exercise is important for any sport since it str...	Gluteus Maximus, Biceps Femoris (Butt, Hamstrings, Legs)
	Groin Stretch 2: Start by spreading your legs with your feet facing forward. Lean to one side while having your hands on your knee for support. Keep leaning to the side until you feel the stretch...	groin, gluteus maximus (Butt, Legs)
	Thigh / Quad / Rectus Femoris Stretch: Start by standing while grabbing one foot and putting it against your glut. While starting by holding on to something for balance it is very important to have your leg straight up...	Rectus Femoris, Hip Flexors (Quadriceps Legs)

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