Leg Day Workout to Build Muscle
120 Leg Day Workout to Build Muscle with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Barbell Squat
This is one of the most well-known leg workouts. Try to invole not only your legs, but your whole body while doing the exercise.
IntermediateLegBarbells - 2
Barbell Stiff Leg Deadlift
When you want to focus on the back of your thighs, the perfect workout is a Stiff leg deadlift!
AdvancedLegBarbells - 3
Dumbbell Lunge
This is the most commonly known lower body workout alongside with squats. You can target glutes and thigh muscles directly with this workout. It is also excellent for developing coordination of lower body muscles!
BeginnerLegDumbbell - 4
Dumbbell Stiff Leg Deadlift
It's one of the best workouts that can help with a round butt!
BeginnerLegDumbbell - 5
Goblet Squat
Locate the dumbbells in front of your chest and perform squats. You can more easily understand the basic forms of squats with this workout.
BeginnerLegDumbbell - 6
Hip Abduction Machine
This workout targets your outer thighs and the middle part of glutes.
BeginnerLegHip Abductor Machine - 7
Hip Adduction Machine
This is a workout that can intensively develop the inner thigh muscles!
BeginnerLegHip Adductor Machine - 8
Leg Curl
It's a workout that can train the hamstrings on the back of your thighs!
BeginnerLegLying Leg Curl Machine - 9
Leg Extension
It's an exercise that can intensively train the muscles in front of the thighs. Try to keep your hips intact with the seat and your legs flexed the whole time.
BeginnerLegLeg Extension Machine - 10
Leg Press
It's a workout that can handle the most weight, and you can target different parts of your leg muslces by shifting the position of your feet on the footrest!
IntermediateLegLeg Press
Ranked 11–120
- 11
Seated Leg Press
Seated Leg Press is the best workout to train your thighs. The target point varies depending on the position of the foot on the footrest!
BeginnerLegSeated Leg Press Machine - 12
Smith Machine Squat
When you feel like you are not doing squats right, try using a Smith machine to work on your forms.
IntermediateLegSmith Machine - 13
Squat
It can activate muscles in many areas such as thighs and cores. It's a good workout to straighten your forms before doing other squats!
BeginnerLeg - 14
Wide Squat
It is a squat performed with your feet spread wider than a regular squat. You can focus more on your abs and inner thighs than regular squats!
BeginnerLeg - 15
Backward Lunge
This is a workout where you sit down while stretching your feet backwards. As you go down, try to focus on your core muscles so that your body doesn't sway.
BeginnerLeg - 16
Barbell Hip Thrust
It's a workout that can effectively build up your hip muscles!
AdvancedLegBarbells - 17
Barbell Lunge
You can handle heavier weights than using dumbbells. You can target not only your hip muscles but also your core muscles by using barbells!
AdvancedLegBarbells - 18
Barbell Wide Squat
It is a squat that is performed with a wider leg width than a typical squat. It's a workout where you can feel new target inside your thighs!
AdvancedLegBarbells - 19
Cross Lunge
It's a workout that can intensively target your hip muscles!
IntermediateLeg - 20
Dumbbell Bulgarian Split Squat
This workout requires you to elevate one foot while doing lunges. You can do it anywhere if there is a place you can put your foot up. As you focus on one leg, it's better for training your stability and balance.
BeginnerLegDumbbell - 21
Dumbbell One Leg Deadlift
It's a workout that focuses more on your hip and the back of the thigh.
BeginnerLegDumbbell - 22
Dumbbell Squat
By using dumbells, this workout allows you to move more naturally than using barbells.
BeginnerLegDumbbell - 23
Dumbbell Sumo Squat
This workout targets front, back, left and right side of your thighs. All at once.
BeginnerLegDumbbell - 24
Glute Kick Back
This workout targets the muscles on the back of the thigh and the muscles on the lower part of glutes. Relatively easy, so recommended for beginners.
BeginnerLeg - 25
Hack Squat Machine
It's a workout that can train most of the lower body muscles using a machine. Your forms can be more stable when you do a machine workouts.
BeginnerLegPlate-Loaded Hack Squat Machine - 26
Hip Abduction
It is a workout that focuses on each side of your glute muscles. The movements are fairly easy, making it a good workout for beginners. You can train your mid part of glute muscles with this exercise!
BeginnerLeg - 27
Hip Extension
It's a relatively easy workout that can target the muscles behind your hips and thighs!
BeginnerLeg - 28
Hip Mobility Stretch
This move works your glutes and hamstrings while boosting hip mobility.
BeginnerLeg - 29
Hip Thrust
It's the best workout to target your hip muscles!
BeginnerLeg - 30
Hip Thrust Machine
It's the best workout to strengthen your hip and thigh muscles!
BeginnerLegHip Thrust Machine - 31
Lunge
This workout is excellent for your glutes, and also for developing a coordination of lower body muscles!
BeginnerLeg - 32
One Leg Extension
It's a workout that can intensively train the muscles in the front of your thighs!
BeginnerLegLeg Extension Machine - 33
Side Lunge
It's a body weight exercise that can develop overall coordination of your thigh muscles. The workout is also great for your mid part of glute muscles!
BeginnerLeg - 34
Smith Machine Lunge
If you want a better burn in your glutes by putting more focus on it, try using a Smith machine.
IntermediateLegSmith Machine - 35
Sumo Deadlift
Lower-body muscles are more involved in this workout compared to conventional deadlift, making it easier for you to handle a heavier weight.
AdvancedLegBarbells - 36
Sumo Squat Floor Touch
It's a workout that helps you increase your squat strength or flexibility!
BeginnerLeg - 37
Toe Touch Stretch
Bend your knees slightly and stretch your hamstrings
BeginnerLeg - 38
V Squat
The V-squat machine is a machine workout that allows you to do squats more stably and comfortably!
BeginnerLegV-squat Machine - 39
Walking Lunge
This workout is one of the best lower-body workouts. It can help you train the overall lower body muscles and coordinations of different muscles.
BeginnerLeg - 40
Side Kick Back
It is a workout that can train the muscles on the sides of the hips and thighs. Since hip joints are often used, sufficient stretching is essential!
BeginnerLeg - 41
Single Lying Leg Curl
It's a workout that allows you to focus on one leg because it's done one by one!
BeginnerLegLying Leg Curl Machine - 42
Wall Sit
It's a workout to lean against the wall. It can strengthen your lower body and core muscles!
BeginnerLeg - 43
Band Hip Abduction
This is an exercise to strengthen the hip muscles by using a band to spread the knees apart.
BeginnerLegLoop Bands - 44
Band Squat
It's a good workout to get used to weight workouts with a band before moving on to weight squats!
BeginnerLegLoop Bands - 45
Barbell Calf Raise
This exercise strengthens your calves and boosts ankle stability.
AdvancedLegBarbells - 46
Barbell Hack Squat
It's a squat that uses a lot of strength in the upper body and arms as a squat where you hold the barbell behind!
AdvancedLegBarbells - 47
Barbell Keeling Squat
Move your hips back and forth from a kneeling position to work your glutes and thighs.
AdvancedLegBarbells - 48
Barbell Narrow Squat
Literally, it's a squat that narrows the width of your feet. It's a workout that targets the muscles on the outside of your thighs because your feet are narrow.
AdvancedLegBarbells - 49
Box Jump
Jump on both feet to the height of the box. It's harder than you think to use your whole body!
AdvancedLegBox - 50
Box Squat
This compound exercise builds strength in your glutes, hamstrings, and the front of your thighs. It helps improve squat form.
AdvancedLegBox - 51
Cable Donkey Kickback
It's a workout that can give muscles constant tension because it uses cables. It helps develop your gluteus maximus and hamstring!
IntermediateLegCrossover Cable - 52
Cable Hip Abduction
When you come down with movements that can build your gluteus medius, feel the target of your hips and come down slowly!
IntermediateLegCrossover Cable - 53
Cable Hip Adduction
It is a movement that can build the strength inside the thigh. It's helpful for those who have their knees gathered inward during squats!
IntermediateLegCrossover Cable - 54
Cable Hip Extension
It's a workout that can give muscles constant tension because it uses cables. It helps develop your gluteus maximus and hamstring!
BeginnerLegCrossover Cable - 55
Calf Raise
It's a workout to make well-toned calves!
AdvancedLeg - 56
Calf Raise on Seated Leg Press Machine
This is a calf raise using the leg press machine. Great for finishing your leg workout.
AdvancedLegSeated Leg Press Machine - 57
Dumbbell Backward Lunge
Do a lunge holding dumbbells.
BeginnerLegDumbbell - 58
Dumbbell Hip Thrust
This is one of the best exercises to really work your glutes. Great for building strength and shaping your hips.
AdvancedLegDumbbell - 59
Dumbbell Split Squat
Hold dumbbells and do squats.
BeginnerLegDumbbell - 60
Dumbbell Step Box Backward Lunge
It's a workout that allows you to focus on stretching muscles using a step box!
BeginnerLegDumbbell - 61
Dumbbell Walking Lunge
Do lunges while walking with dumbbells
BeginnerLegDumbbell - 62
Dumbbell Wide Squat
Hold a dumbbell and squat with your legs wide apart
BeginnerLegDumbbell - 63
Front Squat
It is a workout that can give strong target to the muscles in front of your thighs with the barbell on your front shoulder!
AdvancedLegBarbells - 64
Glute Ham Raise
It's a workout that requires a lot of strength in the back of your thighs and core. Try to maintain the tension when you move up and down.
AdvancedLegGlute Ham Raise Bench - 65
Glute Kick Back and Cross
It's an effective workout that can target continuous feeling to your hip muscles!
BeginnerLeg - 66
Glute Kick Back and Side Kick
It's a body weight that trains core muscles, hips, and back of thighs!
BeginnerLeg - 67
High Knee Lunge on Balance Trainer
It's a workout that can improve knee stability through a Bosu-ball!
AdvancedLegBOSU Ball - 68
High Knee Squat
It is a workout that uses core muscles along with squats. Lift your knees after squats to target your whole body muscles!
IntermediateLeg - 69
Hip Extension Machine
It's a workout that focuses more on your hip and the back of the thigh.
BeginnerLegHip Extension Machine - 70
Hip Glute Machine
Pause at the bottom to build leg and core strength. Great for practicing control without momentum.
AdvancedLegStanding Multi Hip Machine - 71
Jump Squat
It's a workout that can get the effects of squats and cardio, and it's an excellent workout for improving basic physical strength and lose weight!
IntermediateLeg - 72
Kettlebell Front Squat
It is a weight squat performed with a kettle bell in front of your shoulder that targets the muscles in front of your thighs!
BeginnerLegKettlebell - 73
Kettlebell Goblet Squat
Hold a kettlebell at your chest and squat
BeginnerLegKettlebell - 74
Kettlebell Lunge
Do lunges holding a kettlebell
BeginnerLegKettlebell - 75
Kettlebell Sumo Deadlift HighPull
It's hard to pull with just arm strength, so it's important to raise it with standing strength!
BeginnerLegKettlebell - 76
Knee Hip Thrust
It is a perfect workout for beginners because it is not difficult to move body weight that strengthen the thigh and hip muscles!
BeginnerLeg - 77
Lunge Jump
It's a workout that you can do at once, including lower body workout and cardio. Even if it's hard, keep the lunge position until the end!
AdvancedLeg - 78
Monster Glute Machine
This machine exercise builds lower body strength and sculpts your glutes.
AdvancedLeg - 79
One Leg Barbell Hipthrust
You can get intense targeting because you raise one leg and hold it with only one leg!
AdvancedLegBarbells - 80
One Leg Deadlift
It is a body weight that can evenly develop leg muscles, hips, and core muscles. It's a workout that helps improve coordination and balance!
IntermediateLeg - 81
One Leg Hip Thrust
It's a workout that targets your hip by exercising one by one.
IntermediateLeg - 82
One Leg Kettlebell Deadlift
Do a deadlift holding a kettlebell with one leg.
BeginnerLegKettlebell - 83
One Leg Knee Up
It's a very effective workout to lose belly fat!
BeginnerLeg - 84
One Leg Knee Up Stretch
This stretch targets your deep glutes and hamstrings.
BeginnerLeg - 85
One Leg Smith Machine Deadlift
Do a single-leg deadlift using the Smith machine.
IntermediateLegSmith Machine - 86
Pendulum Squat
It's a workout that allows you to sit deep in the squat. The deeper you sit, the more you can use both your thighs and hip joints!
AdvancedLegPendulum Squat Machine - 87
Pistol Squat
It's a workout where you have to sit on one foot and maintain balance!
AdvancedLeg - 88
Reverse V Squat
Do squats in a reverse V shape.
BeginnerLegV-squat Machine - 89
Seated Calf Raise
It's a calf muscle workout where you can add loads using only barbells and benches even if you don't have a machine!
AdvancedLegBarbells - 90
Seated Calf Raise Machine
It's a machine workout that intensively trains your calf muscles and adds weight to it!
AdvancedLegPlate-Loaded Seated Calf Raise Machine - 91
Seated Leg Curl
1. Sit at the machine to strengthen your hamstrings. 2. This helps improve leg power and stability for daily activities and other exercises.
BeginnerLegSeated Leg Curl Machine - 92
Seated One Leg Press
This leg press, which only works on one leg, is useful for fixing body imbalance!
AdvancedLegSeated Leg Press Machine - 93
Side Raise and Kick
It's a workout to improve balance and coordination with body weight that strengthen thigh and hip muscles!
BeginnerLeg - 94
Smith Machine Calf Raise
The Smith machine helps you balance, so you can safely build strong calves.
AdvancedLegSmith Machine - 95
Smith Machine Deadlift
Do deadlifts using the Smith machine.
IntermediateLegSmith Machine - 96
Smith Machine Hip Thrust
Do hip thrusts with a Smith machine
AdvancedLegSmith Machine - 97
Smith Machine Stiff Leg Deadlift
Perform a deadlift on the Smith machine with your legs extended.
IntermediateLegSmith Machine - 98
Smith Machine Wide Squat
You can build inner thigh muscles more safely than barbell wide squats!
AdvancedLegSmith Machine - 99
Split Squat
Do squats by splitting your legs.
BeginnerLeg - 100
Squat on Balance Trainer
Squats boost your balance while strengthening your lower body and core.
AdvancedLegBOSU Ball - 101
Standing Calf Raise Machine
It is a machine workout that intensively trains calf muscles and adds weight to it!
AdvancedLegStanding Calf Raise Machine - 102
Standing Hip Abduction
Stand and lift your leg to the side to work your glutes.
BeginnerLeg - 103
Standing Leg Curl
It's a workout that best focuses on the back of the thigh.
BeginnerLegPlate-Loaded Standing Leg Curl Machine - 104
Stepback Handraise
It's a workout where you lift both hands while pulling your feet back. The larger the movement, the more helpful it is to develop whole body muscles!
BeginnerLeg - 105
Zercher Squat
Hold the barbell in front and do a squat. Great for working your quads, glutes, and core.
AdvancedLegBarbells - 106
B-stance Romanian Deadlift
A Romanian deadlift variation that loads one leg more, focusing on your glutes and hamstrings.
AdvancedLegBarbells - 107
Band Glute Bridge
This bridge move strengthens your glutes and hamstrings, and the band works your outer hips too.
AdvancedLegMini Loop Bands - 108
Band Lateral Walk
Use a band to walk sideways and work your glutes.
BeginnerLegMini Loop Bands - 109
Band Step Up
Do step-ups using a band
BeginnerLegLoop Bands - 110
Barbell Jefferson Squat
This squat uses a barbell between your legs to work your lower body and core.
AdvancedLegBarbells - 111
Barbell Walking Lunge
Build lower body strength and balance with lunges.
AdvancedLegBarbells - 112
Belt Squat
Use a belt to reduce upper body strain and focus on your legs.
AdvancedLegBelt Squat Machine - 113
Bounce Squat
This squat variation adds a small bounce at the bottom.
AdvancedLeg - 114
Box Barbell Squat
Use a box to control your squat depth and build lower body strength.
AdvancedLegBarbells - 115
Box Jump Overs
Jump over boxes to boost your lower body power and heart rate
AdvancedLegBox - 116
Box Kettlebell Squat
Use a box to control your depth and safely work your lower body and core.
AdvancedLegKettlebell - 117
Box Pistol Squat
Build balance and leg strength by sitting and standing on one leg.
AdvancedLegBox - 118
Butterfly Stretch
Open up your hips to relax and boost flexibility.
AdvancedLeg - 119
Cable Back Lunge
Step back into a lunge using cable resistance. Works your lower body and core.
AdvancedLegCrossover Cable - 120
Cable Goodmorning Extension
This cable hip hinge works your hamstrings, glutes, and lower back.
AdvancedLegCrossover Cable
