Workout Routines for Leg Exercises

The workout routines featured here will allow you to target most of the muscles found in your legs.

These workout routines are grouped by the equipment they require.

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Workout Routines for Legs

Workout Routines

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Workout Routine for Legs using a Barbell

The Barbell Squat and the Barbell Front Lunge leg exercises will allow you to target the muscles located in front of your thighs (i.e. quadriceps) as well as your buttocks (i.e. glutes).

The Barbell Step-Up will allow you to exercise your hamstrings as you climb up onto the bench while the Barbell Calf Raise will very efficiently target your calves.

Barbell Squat Barbell Squat
4 x 16 reps
Barbell Front Lunge with Foot Straight Barbell Front Lunge with Foot Straight
4 x 16 reps
Barbell Step-Up Barbell Step-Up
4 x 16 reps
Standing Barbell Calf Raise Standing Barbell Calf Raise
2 x 20 reps

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Workout Routine for Legs using Dumbbells

The Dumbbell Squat, the Stationary Lunge and the Side lunge leg exercises are excellent at targeting your quadricep and glutes.

The Toe Raise will allow you to strengthen your calf muscles, located behind your legs and below your knees.

Squat Squat
4 x 16 reps
Stationary Lunge Stationary Lunge
4 x 16 reps
Side Lunge Side Lunge
4 x 16 reps
Toe Raise Toe Raise
2 x 20 reps

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Workout Routine for Legs using an Exercise Ball

The One-Legged Ball Squat, since it resembles the lunge leg exercise, will allow you to target the quadriceps and the muscles located in your buttocks. The Ball Hip Adduction is very effective at strengthening your inner thigh muscles as well as the muscles located in your hips.

The Reverse Ball Leg Curl will strengthen your hamstrings whereas the Ball Calf Raise will strengthen your calf muscles.

One-Legged Ball Squat One-Legged Ball Squat
4 x 16 reps
Ball Hip Adduction Ball Hip Adduction
4 x 16 reps
Reverse Ball Leg Curl Reverse Ball Leg Curl
4 x 16 reps
Ball Calf Raise Ball Calf Raise
2 x 20 reps

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Workout Routine for Legs using Exercise Bands

The band leg extension and the band squat will both target your quadriceps while the squat will strengthen your buttocks additionally.

The band hip abduction will strengthen the muscles located in your hips while the calf raise will exercise your calves.

Band Leg Extension Band Leg Extension
4 x 16 reps
Band Squat Band Squat
4 x 16 reps
Band Hip Abduction Band Hip Abduction
4 x 16 reps
Band Calf Raise Band Calf Raise
2 x 20 reps

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Workout Routine for Legs using Gym Equipment

The Leg Extension exercise is probably your best bet if you are looking to isolate your quadriceps and the Prone Leg Curl is as equally effective at targeting your hamstrings.

The Incline Leg Press - mimicking the squat leg exercise - will allow you to target your quadriceps and glutes muscles and the Calf Raise on Calf Bench leg exercise will allow you to strengthen your calves.

Leg Extension Leg Extension
4 x 16 reps
Prone Leg Curl Prone Leg Curl
4 x 16 reps
Incline Leg Press Incline Leg Press
4 x 16 reps
Calf Raise on Calf Bench Calf Raise on Calf Bench
2 x 20 reps

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