Leg Exercises / Leg Workouts At Home Or At Gym

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Side Step-up

muscles:	Abductors, Quadriceps, Glutes
auxiliary muscles:	Calves, Adductors
		required:	Bench / Seat
		optional:	Backpack, Medicin Ball, Dumbbells (2), Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Side Step-up

Deadlift With Dumbbells

muscles:	Hamstrings, Glutes, Lower Back
auxiliary muscles:	Adductors, Abductors, Quadriceps
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Deadlift With Dumbbells

Calf Raise, Lying

muscles:	Glutes, Calves
auxiliary muscles:	Lower Back, Rectus Abdominis, Hamstrings
		required:	Seat / Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Calf Raise, Lying

Hip Adduction, Lying

muscles:	Adductors
auxiliary muscles:	Glutes
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Fitness Mat, Resistance Band
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hip Adduction, Lying

Lunge With Dumbbells

muscles:	Quadriceps, Glutes
auxiliary muscles:	Hamstrings, Calves
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lunge With Dumbbells

Pistol Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors, Calves
		required:	Doable Without Equipment And Weights
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Pistol Squat

Sumo Squat

muscles:	Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:	Lower Back, Abductors
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sumo Squat

Swing With Dumbbell, Single-Arm

muscles:	Glutes, Quadriceps
auxiliary muscles:	Latissimus Dorsi, Trapezius, Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors
		required:	Kettlebell / Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Swing With Dumbbell, Single-Arm

Zercher Squat

muscles:	Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Adductors, Hand Flexors, Serratus Anterior, Trapezius, Lower Back, Deltoids, Rectus Abdominis, Biceps
		required:	Barbell
		optional:	Squat Rack / Squat Stand
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Zercher Squat

Jump Rope

muscles:	Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:	Deltoids, Rectus Abdominis, Adductors, Triceps, Hand Flexors, Lower Back
		required:	Jump Rope
		optional:	Weight Cuffs
		fitness level:	Easy
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Jump Rope

Cushion Squeeze

muscles:	Adductors, Glutes
		required:	Fitness Mat / Towel
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Cushion Squeeze

Glute Bridge With Adductor Press

muscles:	Adductors, Glutes, Lower Back
auxiliary muscles:	Hamstrings
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength - isometric

exercise benefits and how to do Glute Bridge With Adductor Press

Side Leg Raise, Standing

muscles:	Abductors
auxiliary muscles:	Glutes, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs, Dumbbell, Seat, Kettlebell, Resistance Band
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Leg Raise, Standing

Thruster With Dumbbells

muscles:	Deltoids, Quadriceps, Hamstrings, Glutes, Trapezius
auxiliary muscles:	Lower Back, Triceps, Hand Flexors, Hand Extensors, Adductors, Pectoralis Major, Serratus Anterior
		required:	Dumbbells (2) / Kettlebells (2)
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Thruster With Dumbbells

Sit Outs

muscles:	Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:	Trapezius, Lower Back, Teres Muscles, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sit Outs